8/7

A1.  Lat pull down, 10x4; rest 1 min

4 rounds of 10. Used a black band and green band with bar in middle on rig and pulled down like machine. 

A2.   Standing bicep curls, 10x4; rest 1 min

4 rounds of 10. 15# first two rounds, 20# last two rounds. 

A3.   Single sided strict dumbbell press, 8 each sidex4; rest 1 min

4 rounds of 8 on each side.  Used 12#s. 

+

Assault 80 Cals

12 Burpees

Assault 40 Cals

14 Burpees

Assault 20 Cals

16 Burpees

18:10. 

That first assault was a killer.  Wasn't sure how intense this was supposed to be. 

+

Foam roll thoracic spine and lats

Did this.