Tuesday

May 3rd, 2016

2hr 45min

Complete workouts 1, 2 & 3 on a running clock...

Start @ 0:00, 

4 Rounds for time of:

30 Calorie Ski Erg

15 Burpee Box Jumps (24")

= 11:07.

Start @ 20:00, 

AMRAP 12 Minutes of:

21 Calorie Assault Bike

21 Kettlebell Swings (70lbs.) 

= 4 Rounds + 25 Reps.

Start @ 40:00, 

For time:

100' Walking Lunge w/ Two 55lb. Dumbbells

40 Push-ups 

100' Walking Lunge

30 Push-ups 

100' Walking Lunge

20 Push-ups 

100' Walking Lunge

10 Push-ups 

= 8:49. 

Total time 48:49.

Ski erg 18-20cal/min pace.

Burpee box jumps :45-60sec/15 reps. 

2:46/round x4 rounds.

+

Assault bike 345-409 watts.

Kettlebell swings 21 / 15-6 / 15-6 / 15-6 / 4 @ 12:00. 

2:40/round x4+ rounds.

+

Walking lunges w/ DB's 50ft-50ft x4 rounds.

Push-ups 40 / 17-13 / 13-7 / 10. 

4. Push Jerk; 6x2 at 80%:

=135x5-155x3.

175x2-175x2-175x2-175x2-175x2-175x2. 

(6x2 at 82%) 

5. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.