23 June

Training (2p)

A. Forward roll to strict muscle up to support hold tech work 15 min
*Worked on them but not able to do it. 

B.Weighted vest strict hspu; 5 reps x12; rest 90 seconds
*16# Vest, complete

C. Strict weighted CTB pull ups; 1.1.1.1x6; rest 20 sec/rest 3 min
*20# Vest + 14# KB

D. Bench press; 20 reps x5; rest 90 seconds
*245x17 - 185x20 - 145x20 - 135x20 - 135x20

+

Reverse bear crawl weighted (draggin sled from harness)
30 seconds continuous backward walking
rest 45 seconds
x10
*Complete. Holy shoulders. This sucked pretty bad.