Saturday

June 4th, 2016

3hr 30min

1. For time:

50-40-30-20-10 Reps of,

Assault Bike Calories

GHD Sit-ups

= 15:30. 

2. Deadlift; 6x3 at 80%+, New set every 2 minutes:

= 135x6-225x5-275x3.

295x3-305x3-315x3-325x3-335x3-345x3.

3. For time:

27-21-15-9 Reps of,

Calorie Row

Deadlift (225lbs.) 

= 7:50. 

4. AMRAP 12 Minutes of:

10 Dumbbell Snatches, Right Arm (55lbs.)

10 Alternating Pistols

10 Dumbbell Snatches, Left Arm

10 Alternating Pistols

= 6 Rounds + 18 Reps. 

5. 4 Sets of:

16 Box Step Ups w/ Dumbbells (8/leg) 

Rest 2-3 Minutes b/t Sets

= 45lb DB's x16, 45lb DB's x16, 45lb DB's x16, 45lb DB's x16. 

6. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

= Complete & complete.