Monday 1-25-16:

3hrs/am+pm

Session 1: 

1. Warm-up

3 rounds for time of:

Row 200 Meters

10 Strict Pull-ups

= 4:44.

Row at 1:40-1:45/500m pace for 3 rounds.

Strict pull-ups 5-5 for 3 rounds.

2. "Angie"

For time:

100 Pull-ups 

100 Push-ups 

100 Sit-ups 

100 Air Squats 

= 11:47.

Pull-ups 51-10-10-10-10-9.

Push-ups 10-10-10-10......

Sit-ups unbroken.

Squats unbroken.

3. 3 rounds for times of:

Run 400 Meters

100 Double Unders 

Rest 2 Minutes 

= 2:15, 2:13, 2:13.

Total time 10:41. 

Runs 1:15-1:18. 

Double unders unbroken.

4. 7 rounds for time of:

3 Squat Snatch (135lbs.)

5 Shoulder to Overhead (135lbs.)

7 Ring Dips

Rest 30 Seconds 

= 9:25. 

Snatches TnG for 3 rounds, then singles. Failed 3 reps on the 7th round, but that means I pushed hard!!

Shoulder to overhead unbroken across 7 rounds.

Ring dips unbroken across 7 rounds. 

+10-minutes of Assault Bike at easy pace.

5. Accessory:

Strict Pull-ups; 4 sets of 12 reps 

Rest 2 minutes b/t sets

= Complete 3x12, did 1x14 reps on the last set to make it 50 reps total. 
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Session 2:

6. 4 rounds:

25 Calories on the Assault Bike

25 Calories on the Rower

Rest 60 Seconds

= 2:20, 2:38, 2:39, 2:36.

Total time 13:13.

Assault bike at 400-700 watts.

Row at 1200-1500cal/hr pace.

+Walk with Murph to the dog park as my cool down :).