Monday - Sept. 12

Starting Stew Smith's Navy SEAL phase 2 program.  This program incorporates more barbell movements in with the bodyweight calisthenics.

Dynamic warmup / jump rope 2-minutes

4 Rounds

 - 1/4 mile run

 - 95# barbell thruster x10

 - 24" box jump x 15

 - lunge (r/l) x20

 - squat x20

 - 1/2 squat x20
Time: 27:25
- aveHR 155
- maxHR 172
 - box jumps and 1/2 squats definitely the worst part

DB complex @ 15#

 - strict burpee w/ curl/press/French press at the top 

 - x10

4 Rounds

 - Bench Press @ 205# (75%) x5

 - Burpee x25

 - crunch x50

 - reverse crunch x50

 - double crunch x50

 - plank 60sec.
Time: 38:03
- aveHR 106
- maxHR 154

Road Run

 - 2.00 miles

 - 16:25

 - pace 8:11

 - aveHR 161

 - maxHR 176