BS, WSU, SBC, RPL, RD, P, Run

Lunchtime

Mind Trap, from SEALFit

Baseline: ROM Drills. Frog Plex 75# – 105# w/ push-up chaser

- 1 x 95# only

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat
-  found 3RM, 275#

Stamina: Chipper: 15 x BS @ 90% 3RM, 60 x weighted step ups (2 x 35# DB), 800M Buddy Carry
-  225# for BS, 85# sandbag carry for buddy carry

Evening 

Work Capacity: AMRAP20 minutes

• 4 x Muscle Up (subbed 3 ring pull ups and 3 ring dips per 1 muscle up)
• 8 x Hand Stand Push-ups
• 12 x Pistols (6 ea leg)

-  5 rds 

Durability: 1.5 mile timed run. 100 x arm haulers, 100 x oblique crunches (50 ea side). Active Stretch or Yoga

-  2.8 mile run at Park Lake, 24:09.  100 x oblique crunches

Notes

• Body: Felt well rested and ready to train
• Workout: Squats went very well, and I tied a PR from last year on my 3RM.  Had to break up workout due to time constraints, so I finished the workout in the evening.  Running felt strong and smooth, although there was a hint of tibia irritation later.