Friday - July 20

Jump Rope
 - 3 minutes
 - double unders
 - best series x10 - 3 times

Bench Press
 10x 45, 95, 135, 165, 175, 185#

Pullups - 2" bar
 - regular x8
 - reverse x8
 - close x8
 - wide x8
 - neutral x8

Incline DB
 10x 45, 55, 65, 65#

12' Rope Climb from seated, no feet
 x1, 1

Pulldown
15x 90. 110, 120#

Dips
 x10, 15, 20

Straight bar curl
 10x 45, 65, 75#

V-Pushdown
 10x 60, 65, 70#

Wrist Roller
 x 16, 20, 24kg

MTI Tactical Athlete Work Capacity Assessment
 - wearing 32.5# weight vest
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
Rest 1 minute
 - 3 Minutes 25m shuttle sprints for reps – with a drop to prone at each end
 - 48 total reps, I was consistently 16 reps each time period

Everything today was broken up between clients.