2019-02-02 20:00:00.000000
[timezone_type] => 3
[timezone] => America/Chicago
)

current: DateTime Object
(
[date] => 2019-02-03 19:29:15.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 17
[i] => 29
[s] => 15
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

Sunday

Weightlifting
Seated Dumbbell Press (10-10-10-10)
Sit on a low 12" box with feet extended straight out in front of you.
Bicep Curl (10-10-10-10)
superset with seated press

Metcon
Barn Storm (Time)
Run 400 Meters
40 Butterfly Sit Ups
Run 300 Meters
30 Butterfly Sit Ups
Run 200 Meters
20 Butterfly Sit Ups

Runs should be all out sprints, straight into sit ups. Sit ups will allow heart rate to recover. GO FAST!

12 minute time limit.

1000m Row (Time)
Max Effort 1000m Row

rest as necessary after barnstorm