WED. MAR. 17TH
A.M.
1 Arm Alternating Kettlebell Swings 30 lbs. (warm up)
Tire Flip 650 lbs. 8 reps
Stone Shouldering 160 lbs. natural stone. 9 reps
Log Lift 135 lbs. (Dunno I lost count.)
Trap Bar Deficit Deadlifts 280 lbs. 30
Farmers Walk 140's lbs. 3 trips
Sled Dragging 270 lbs.
All done with 60% for a 2 minute time limit round each.

5 Keg Carries 175 lbs. keg of water back n forth.
(Loading events you carry and then run back. I did a carry both ways back n forth.)

Kickboxing 1 hr. P.M.

THURS. MAR. 18TH

Smith Machine Behind Neck Press 6 x 8 @ 80% 180 lbs.
Lying Cable Rows 6 x 8 120 lbs.

Floor Press with Chains:
4 x 3 @ 50% 150 lbs.
4 x 3 @ 60% 180 lbs.
(30 seconds rest inbetween sets)

Seated Row 8 x 3 with 220 lbs.
(30 seconds rest inbetween sets)

Dips & Pull ups with a palms facing grip.
100 reps each.

FRI. MAR. 19TH
5x Eliptical Trainer Intervals warm up 1 min. on/1 min. off

Speed Squats with Purple AVERAGE bands 8 x 2 @ 50% 205 lbs.
(30 seconds rest inbetween sets)

Keg Carry 5x with 175 lbs. keg

Reverse Hyperextension Machine 350 lbs. 1 x 20
Ab Wheel Roll outs til failure.

Fingertip Push ups til failure.
Pinch Grip Pull ups grabbing the top frame of the power rack 1 x 50

SAT. MAR. 20TH JUIJITSU 90 min.