SeaLab Fitness

Morning:  5 mile run – 37:45 Evening: 100 pullups 200 pushups 300 airsquats

3 mile run – 22:48

5 mile run – 38:57

AM 5 mile run – 38:24   PM 30 min AMRAP Box Jump x 5 Thrusters @ 53lbs x 5 KB swings @ 70lbs x 5 13 rounds

5 Rounds @ 44lb KB KB Press x 5 Left OH, Right in front rack x 50 meters KB Press x 5 Right OH, Left in front rack x 50 meters 3 Rounds @ 70lb KB Suitcase Carry Right Hand x 50 meters Suitcase Carry… Read More

Bench 154 x 15 185 x 12 205 x 9 4 sets: 215 x 5 30 min AMRAP Sled push @ 90lbs x 50 meters Clean/Press @ 132lbs x 5 KB Swing @ 53lbs x 20 Med Ball over the shoulder toss x 10 Completed… Read More

Deadlift 242 x 10 264 x 10 4 sets: 364 x 5 Hang Clean 4 sets: 154 x 8   4 Rounds w/ little to no break in between Jacob’s Ladder x 150 feet Over the shoulder med ball toss x 10 KB Swings @… Read More

5 Rounds Ski x 400 meters DB Push Press @ 60lbs x 10 each arm Pull Ups x 7 1 min rest   4 mile ruck/run @ 40lbs – 39:24

5 mile run – 36:48

Bench Press 132 x 15 154 x 12 185 x 10 205 x 10 5 x 5 @ 215   KB Snatch to Burpee @ 53 lbs x 150 (75 each arm)