Monday

June 27th, 2016

4hr 10min

1. 6 Rounds:

Assault Bike 40 Cals

Rest 2:00 b/t Rounds

= 1:48, 1:56, 2:00, 2:03, 2:08, 2:02.

Total time 21:57. 

2. Back Squat; Work up to Heavy Single:

= 135x7-185x5-205x3-225x2-245x1-255x1-265x1-270x1. 

3. For time:

10 Back Squats (185#)

8 Back Squats (205#)

6 Back Squats (225#)

4 Back Squats (245#)

2 Back Squats (265#)

*One bar, change your weights. 

= 5:51. 

4. AMRAP 20 Minutes: 

Run 400 Meters

30 Wall Balls (20#)

= 6 Full Rounds + 400 Meter Run + 8 Wall Balls.

5. 10 Rounds:

7 Strict Pull-ups

7 Strict Handstand Push-ups

= 7:40.

6. 4 Sets:

15 Weighted Back Extensions (Dead-stop @ Bottom) 

Rest :90 Seconds b/t Sets

= 45# x15, 45# x15, 45# x15, 45# x15. 

7. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg 

= Complete & complete.