Bench: 10@135, 8@185
RR 9-7-6-5-5 @225SS/ w pull ups
Dips RR 9-7-6-5-5 SS w/ DB curls @45
Suns out guns out 2/16
Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows @145
10 Shoulder Press @95, 5 SP, 5 PP
Rest 2 Minutes
Then
Every 2 minutes for 8 minutes (4 sets)
12 Pull Overs 50-55-55-50
12 Front Raises 10
SP endurance 2.16.20
Run 1 Mile
Rest 1 Min
4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)
Run 1 Mile
Score is total time including rest. 31:2X, last mile was run / walk...went out too fast.
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