Saturday 

May 7th, 2016

3hr 20min

1. Every 5 Minutes for 20 Minutes (4 Rounds):

30 Calorie Row

20 Calorie Assault Bike

10 Calorie Ski Erg

= 3:05, 3:09, 3:13, 3:14.

Total time 18:14.

Row at 1500-1600cal/hr pace. 

Assault bike at 370-450 watts. 

Ski erg at 1300-1400cal/hr pace. 

2. Power Clean; 5x3 at 80%+, New set every 2 minutes: 

= 135x5-155x4.

165x3-175x3-175x3-180x3-185x3, New set every 2 minutes.

(82.5-92.5% of 1RM) 

3. 4 Rounds for time of:

Run 400 Meters

21 Deadlifts (225lbs.)

3 Rope Climbs (15')

= 14:09.

Running sub 1:30/400 meters.

Deadlifts 21 / 15-6 / 15-6 / 15-6.

Rope climbs :45-60sec/3 reps. 

3:32/round x4 rounds. 

4. AMRAP 7 Minutes of:

10 Calorie Assault Bike

7 Strict Handstand Push-ups 

Rest :30 Seconds b/t Rounds

= 6 Rounds + 5 Calories.

Assault bike at 700-800 watts.

Strict handstand push-ups unbroken. 

All rounds between :32-40 seconds. 

5. 4 Sets of:

10 Back Rack Walking Lunge Steps (5/leg)

Rest 2-3 Minutes b/t Sets

= 185x10-195x10-205x10-215x10. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace 

3-minutes of hip flexor stretch per leg

= Complete & complete.