Wednesday - Sept. 14

DynamicWarmup / Jump rope-2minutes

Road Run
 - 1.0 miles
 - 7:40
 - aveHR 148
 - maxHR 167

3 Rounds
 - Squat @135# x15
 - Situp x50
 - Deadlift @225# x5
 - 4-count Flutter Kick x50
 - Power Clean @135# x5
 - Air-Dyne bike - 5 minutes
Time: 37:10
 - aveHR 121
 - maxHR 154

10 Rounds
 - Jumping jacks x10
 - Pushups x10
Time: 3:52

45# bumper plate flip
 right x 10
 left x 10

Bench Press @185# Pyramid x10,8,6,4,2
 - x50 crunches and 60sec. plank between each set of bench
Time: 19:35

Sandbag Get-up Set
 - 10 minutes @ 60#
 -  50 total reps