Saturday

March 26th, 2016

2hr 10min

1. Warm-up

A. 3 rounds of:

:30 seconds of handstand hold

:30 seconds of band pull aparts

:30 seconds of rest

= Complete w/ voodoo floss.

B. 3 rounds for time of:

15 Calorie Row

12 Thrusters (45lbs.)

9 Strict Handstand Push-ups 

= 4:51. 

2. Front Squat; 7-7-5-4-3 at 80%+, rest 2-3 minutes b/t sets:

= 135x5-165x4-185x3.

195x7-205x7-210x5-215x4-215x3.

3. For time:

10-9-8-7-6-5-4-3-2-1 reps of,

Strict Handstand Push-up

Back Squat (205lbs.)

Calorie Row x2 (20-18-16-14-12-10-8-6-4-2) 

= 15:10.

Strict hspu's all unbroken.

Back squats all unbroken.

Rowing all at 1200-1400cal/hr pace.

Zero transition times.

Wow!! This one fucking hurt!! I really put out on this and made myself better today! Solid effort! 

4. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.