Friday

April 29th, 2016

3hr 15min

1. For time: 

40-30-20-10 Reps of,  

Calorie Row

GHD Sit-up

Burpee to 6" Target

= 15:58.

Row at 1300-1500cal/hr pace (~22 cal/min pace). 

GHD sit-up fast and unbroken.

Burpee to target AFAP (~18 reps/min pace). 

2. Back Squat; 5 Rep Max:

= 135x6-185x4-205x2-225x2-245x1-265x1-275x1-280x1 (97%). 

265x5 (PR). 

3. For time:

21-15-9 Reps of, 

D-Ball Clean (100lbs.) 

Handstand Push-up to 3" Deficit 

= 5:37. 

Rest 5 Minutes...

4. 3 Rounds for time of: 

30 Calorie Assault Bike 

15 Alternating Dumbbell Snatch (75lbs.)

= 9:59.

Total time 20:36. 

D-Ball cleans fast and unbroken.

Deficit hspu's fast and unbroken.

+ 

Assault bike at 345-500 watts. I didn't let it drop under 345 watts, I stayed tough AF. 

Alternating DB snatch AFAP (15 reps/min pace). 

3:19/round x3 rounds. 

5. 3 Sets of:

12 Back-Rack Lunge Steps (6/leg) 

Rest 2-3 minutes b/t sets

= 185x12-195x12-205x12.

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg 

= Complete & complete.