June 1

AM

A1. Press @ 21X1, 4-6 reps x 3 sets, 2 min

A2. Wtd Ring Rows @ 30X0, 4-6 reps x 3 sets, 2 min - wear vest or whatever is easiest

B1. Wtd Bar Dips @ 31X1, AMRAP x 3 sets, 2 min

B2. Supinated Chin-ups @ 20X0. C2B Chin-ups, AMRAP. same # as AMRAP x 3 sets, 2 min (do an AMRAP set of Supinated Chin-ups, rest 10 sec then do that man C2B Kipping Chin-ups)

C1. Flat Bench DB Press @ 10X0, 20-30 reps x 2 sets, 1 min

C2. Seated DB External Rotations @ 6010, 4-6/arm x 2 sets, 1 min

A1. 93# (6), 98# (3), 95# (4)

A2. 20# (6), 25# (6), 30# (4) *used a vest and put weight inside

B1. 4, 4, 3 *all with a 20# vest

B2. 11, 7, 6

C1. 40#/hand (21 reps), 40#/hand (20 reps)

C2. 10# (6), 12# (5)

PM

7 x 2 minute uphill Run @ 85%+ effort/ walk/jog down 3-4 minutes

Completed. Tough but got through it. 2 minutes seemed like a really long time during each hill run, heart rate and breathing were both pretty high at the end, but recovery was good.