4R of max sled push distance 10m unbroken @ 140, 155, 175, 185
4R of max sled push distance 10m @ 75, 100, 115, 130
4R of:
60s rowing @ 15,14,14,14
60s wall ball @ 15,12,12,12
60s box jumps 24” @ 14,13,16,17
60s rest
Total = 169
Blog
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Ran the gym
Deadlift 3-2-1-3-2-1 @105-115-120, 110-120-125
Machine Bench 3-2-1-3-2-1 @30-35-36.25, 32.5-37.5-38.55
3 Rounds of:
Max Banded Good Mornings @25,25,25
Max DB Push Press @17.5KG @9,11,10
Ran Back home -
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50 min Run (Negative split every 10 mins)
1st 10mins – 6’42″/km Pace | 115 BPM
2nd 10mins – 6’41″/km Pace | 139BPM
3rd 10mins – 6’39″/km Pace | 150BPM
4th 10mins 6’09″/km Pace | 156BPM
5th 10mins (DNF) -
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15min to find heavy 3rm bench – up to 60kg
2min max distance seated sled pull @50kg + 25kg sled @25m
100m walking lunges @30kg @5:59
5min max burpee over bar @ 533R of:
12 DB Press @7.5kg
12 DB Lat Raise
12 ring rows @ bent knees
12 upright rows @15kg plate -
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Run to gym
Press 3x25kg @12,10,10
1 arm cable Rope pull @17.5 @12,12,12
Shoulder lateral raise 5kg @15,12,12
5km row – 24:00 -
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15mins find heavy 3RM Deadlift – 110KG (no belt, no straps)
100 Wall Balls at 9KG @10:12
2KM Row @9:43
Supposed to to 5KM but no more in the tank. -
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30min Run for Distance: 5.34KM with Jason and Jian Hung
Screenshot 
30min singles pickleball cardio after
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Ran to gym
ATG Back Squat 6×3 @60kg
Box Squat 3×5 @80kg (last set 1 rep only, knee pain)
Machine Bench 3x20kg/side @12,12,8
Ran back home