SeaLab Fitness

1.5 miler run – 9:45 4 rounds with weight vest of: 10x decline push up 5ea x band thruster 10x decline push up 10x ab wheelie 10x decline push up 10x squat jump 10x decline push up 10x burpees —- 31:15

20-18-16-14-12-10-8-6-4-2 with vest Decline pushup Ab wheelie SA Banded thrusters 10-8-6-4-2 OAP Pistols CoC

5 rounds with weight vest: 10 chins 10 decline push ups 10 banded curls ea 10 rock curls 400m run

1776 vested. If you know you know. 21:13

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 400m Run (every two laps, then finish with an extra for 10) Decline push up Ab wheelie Rock Thruster 60# 51:43

Working out without a barbell is stupid — but the grind continues. 20-18-16-14-12-10-8-6-4-2 Decline Push up V-Sit Pull aparts curls OH Squat 10-8-6-4-2 OAP Ab Wheelie Band thruster Double Band iso -curl Pistols

1.5 mile run 20-18-16-14-12-10 Decline push up Pull aparts Band curls CoC grip trainer 10-9-8-7-6-5 Ab wheel Rock press OAP

MURPH 53:08 no vest.

20-18-16-14-12-10 Decline push ups Pull ups Suit case crunch Squats Pull aparts Moneky bars Curls CoC 1.5 (not fully closing but giving .85 effort) 5 shot basketball on the key must make all to move on 40 yard dash

20-18-16-etc Decline Push ups 20-12 & OAP 10-2 Pull aparts Curls OH Squats 20-12 & Pistols 10-2 Ab wheelies Grip squeezies COC 1.5