6/29 

A. Weight vest burpee; 10 reps afap x 8; rest 2:00

  1. 20
  2. 19
  3. 19
  4. 19
  5. 19
  6. 19
  7. 20
  8. 22

+
15 minute amrap:
20 ring push ups
15 CTB pull ups
10 GHD sit ups

  1. 6 rounds + 20 

+
:07 AB sprint @ 100% effort
rest 2:00 x 4

  1. done

+
B. Flat bench powell raise @3011; 10-12/arm x 3; rest 1:00 b/w arms

  1. forgot *will do them as a warm up or cool down next workout