Sunday

May 15th, 2016

1hr 40min

1. Warm-up:

Foam rolling, air squats, push-ups, leg swings, etc.

= Complete.

Spent about 10-15 minutes here just getting moving. 

2. 6 Rounds for time of: 

15 Calorie Assault Bike

6 Strict Pull-ups 

= 6:58. 

Rest 5 Minutes...

3. 6 Rounds for time of: 

Row 300 Meters

6 Strict HSPU to 4" Deficit 

= 8:37. 

Total time 20:35. 

Assault bike 425+ watts (:38-50sec/15cals).

Strict pull-ups unbroken. 

1:09/round x6 rounds. 

+ 

Row 1:43-1:48/500m pace (1:02-1:05/300 meters). 

Strict deficit hspu's unbroken. 

1:26/round x6 rounds. 

4. Cool down/Flush: 

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

3-minutes of anterior shoulder stretch per arm

= Complete, complete & complete.