Warmup

LC:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

JSQ:

100 reps @ 155 lbs

Armor building

Stretching

-AM-

AFPT: calisthenics and run

-PM-

Warmup

LC:

7 mins @ 2x32kg; 30 reps

Run:

2 miles untimed

Stretching

Warmup

SQ:

20 reps @ 225 lbs

JSQ:

50 reps @ 155 lbs

LC:

20 reps @ 2x32kg; untimed

20 reps @ 2x32kg; untimed

Dips/Chins

Stretching

Warmup

LC:

2 mins @ 2x32kg; 8 rpm

...1 min rest...

3 mins @ 2x32kg; 5 rpm

Dips/Chins:

30/30

Armor building

Raining today so...

Warmup

OALC:

6 mins @ 36kg; 8 rpm 

Mobility work

Run:

2 miles in 15:02

Stretching

Warmup

3 mile run

Stretching

Warmup

SQ:

20 reps @ 215 lbs

Dips/Chins

Armor building

Stretching

-AM-

AFPT: calisthenics and 1 mile run

-PM-

Warmup

LC:

2x32kg; 30 reps untimed

Run:

2 miles in 16:42

Stretching

Temp outside was 100 F.

Warmup

JSQ:

50 reps @ 155 lbs

...1 min rest...

50 reps @ 155 lbs

Dips/Chins:

30/30

Stretching

Warmup

OALC:

4 mins @ 36kg; 10 rpm

3 mins @ 36kg; 10 rpm

Stretching

Warmup

LC: 5 mins @ 2x32kg; 4 rpm

Stretching

Warmup

LC:

6x 1 min @ 2x32kg; 5 rpm/ 45 secs rest = 30 reps

Pushups/Chins

Stretching