Monday 1-11-16:

First training session back after being sick in bed with the stomach flu for 4 days.

Good day of getting the engine back. 

2hr 5min

1. 20-minute emom:

Odd- 12 cal Assault Bike

Even- 200 meter Row 

(10 rounds) 

= Complete. 

Assault bike @ 40-47 seconds. 

Row @ 1:48.5 average pace. 

2. 3 rounds for time of: 

30 Wall Balls (20lbs.)

30 Kettlebell Swings (53lbs.)

60 Double Unders

= 9:34.

Wall balls unbroken.

Kettlebell swings unbroken.

Double unders tripped up twice. 

3. 10-minute easy flush on the Assault Bike.

4. Back Squat; 5x5 at 70%:

= 5x5 at 195lbs (71%).

Went every 90 seconds.

No sleeves & no belt.

5. 20-minutes of mobility:

Hip flexors x6 min

Glutes x6min

Posterior chain x4min