1. Stephen says:

    AM
    15:00 Assault Bike @ Z1
    PM
    A1. Passive-to-active hang from bar, 3 x 12; :30 rest
    A2. Overhead barbell shrugs, 3 x 12 @ 45; :30 rest
    A3. Push-up w/scap push-up @ top, 3 x 12; :30 rest
    A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
    B1. Alternating unweighted forward lunges, 3 x 16; :90 rest
    B2. DB deadlift, 3 x 15 @ 100, 3010; :90 rest
    C1. Single-leg KB knee extensions, 3 x 8-12, 2011; :90 rest
    C2. Weighted hip extensions, 3 x 6-10, 2012; :90 rest
    D1. Unsupported DB row, 2 x 8, 4010; :60 rest
    D2. DB floor press, 2 x 8, 3010; :60 rest
    E1. Seated calf raises, 2 x 15, 2010; :60 rest
    E2. Glute-ham sit-ups, 2 x 15, 2020; :60 rest
    +
    walk out to tracks and back

  2. Alex says:

    Complete
    +
    155-185-205-225(1)-205-215(1)
    +
    225-245-265-285-300-315. All doubles were done all as singles and reset.
    +
    Complete
    +
    Only able to do 2 rounds. Had to leave. Each round was 83-85rpm

  3. Leah says:

    BMU and pistol practice
    A. 95-105-110-115-120 (missed the 2nd one) 120 got both.
    B. 115-125-135-145-155-165
    + 55 strict pull ups
    + 3 sets of :40 assault bike sprints

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