Tuesday

May 10th, 2016

3hr 15min

1. 6 Rounds:

Row 500 Meters

Rest 1:1

(Total 3000 Meters) 

= 1:38.1, 1:38.8, 1:38.7, 1:39.2, 1:39.0, 1:38.8.

Avg. pace 1:38.7. 

Total time 18:06. 

2. Push Press; 4x10 at 70%+, New set every 2:30: 

= 95x10-115x6.

125x10-135x10-135x10-140x10, New set every 2:30. 

(72.5-80%) 

3. AMRAP 10 Minutes of:

50 Double Unders

10 Back Squats (135lbs.) 

= 8 Rounds + 51 Reps (1 Back Squat on Round 9). 

Double unders only 2 trip ups.

Back squats unbroken. 

1:10/round x8+ rounds. 

4. 4 Rounds for time of:

21 Handstand Push-ups to 2" Deficit

7 Dumbbell Burpee Box Overs (24"/35lb. DB's)

= 6:55.

Handstand push-ups unbroken.

DB burpee box overs fast and smooth.

1:43/round x4 rounds. 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.