Saturday 11-21-15:

Session 1:

1. For Time:
100-75-50 Double Under
20-15-10 GHD Situp
= 4:17.

2. Deadlift:
135x6 
225x4 (65%)
265x6 (75%)
300x6 (86%)
No Belt, Rest 2-3min b/t sets. 

3. 3 Sets:
3 Deadlift to Knee + 1 Finish at 70%
*Pause for :02sec at knee on all four reps. 
245x4 w/ pause
245x4 w/ pause
245x4 w/ pause
No belt, Rest 2-3min b/t sets.

4. 3 Sets:
Run 1 Mile @ 5k race pace minus 5-10 seconds
Rest 1:1
5:36, 5:36, 5:31. 

(Total Time: 27:55)
(4800m running intervals)

+10:00 cool down on the Assault Bike.
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Session 2:

1. 5 Sets for max calories/reps of:
45 seconds of Assault Bike
15 seconds of Rest
60 seconds of Rowing
60 seconds of Rest
60 seconds of Strict Pull-ups
60 seconds of Rest
(Total Time: 24min)
Assault Bike: 19, 17, 18, 17, 17.
Row: 23, 23, 23, 24, 24.
Strict Pull-up: 20, 20, 19, 18, 17. 

(88 assault bike cals, 117 row cals, 94 strict pullups)
assault bike at 500-650 watts, row at 1452/cal hr pace average.

+5:00 cool down on the Assault Bike and 3min of Hip flexor stretch per side.