Monday

April 4th, 2016

2hr 10min

1. Warm-up

A. 3x12 Weighted Hip Extensions 

= 25lbs x12, 35lbs x12, 45lbs x12. 

B. For time:

Row 1000 Meters

20 Handstand Push-ups 

= 3:59.

Row 3:26.2/1000 meters.

Hspu's fast and unbroken. 

2. Deadlift; 5-RM - No bounce:

= 135x7-225x5-275x3-305x2-325x5.

3. 3 rounds for time of:

100 Double Unders

20 Kettlebell Swings (70lbs.)

20 Burpees to 6" Target

= 8:38.

Double unders unbroken until 1 trip up on the last round.

Kettlebell swings unbroken!

Burpees as fast as possible.

I'm really stoked on this!! I put out 150% effort and made myself better today. I made this one hurt soo bad!!

4. 8 rounds for time of:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups 

= 7:15.

Strict hspu's unbroken.

Alternating pistols fast and unbroken.

Pull-ups unbroken for 5 rounds, then 10/5 for the last 3 rounds.

I didn't stop moving here. That was a full body annihilation! Ouch. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.