Tuesday 

April 12th, 2016

2hr 40min

1. 5 Rounds for time of:

20 Calorie Assault Bike

20 Calorie Row

Rest 2 Minutes b/t Rounds

= 1:54, 1:54, 1:54, 1:54, 1:54.

Total time 17:30.

Assault bike at 450-650 watts.

Row at 1300-1400cal/hr pace.

2. Split Jerk; 5x3 at 80%+, Taken from Blocks:

= 115x3-135x3-155x3-175x3.

185x3-185x3-190x3-190x3-195x3.

(82.5-87.5%)

Started a new set every 2min.

3. 3 Rounds for time of:

40 Wall Balls (20lbs.)

40 GHD Sit-ups 

= 9:08.

Wall balls unbroken!

GHD's unbroken!

4. For time:

1-2-3-4-5-6-7-6-5-4-3-2-1 reps of,

Unbroken Strict Handstand Push-ups 

= 2:54.

49 strict hspu's in 2:54. 

5. 4 Sets of:

16 Back-Rack Walking Lunge Steps (8/Leg)

Rest 2 Minutes b/t Sets

= 175x16-175x16-185x16-185x16.

I wore a belt on these. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.