MT - 14:20
JR - 18:45
1 Mile Repeats x 4
MT
1 - 7:16 2 - 7:45
3 - 7:49 4 - 7:22
JR
1 - 10:10 2 - 9:40
3 - 9:16 3 - 8:11
Max ring push ups in 2 min.
MT - 45
JR - 31
Max sit ups in 2 min.
MT - 72
JR - 60
Max flutter kicks in 2 min.
MT - 110
JR - 83
Extra work
MT - Tricep extensions on climbing rope 2 sets of 8
JR - Dumbbell Chest Press
Set 1-5
Reps 4/6/8/8/8
Weight(each hand) 90/70/60/50/45
Tricep Ext.(cable machine)
Set 1-5
Reps 6/6/8/8/10
Weight 160/140/130/120/100
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