June 23rd, 2016
2hrs
1. Back Squat; Work up to 85% of 1RM:
= 135x7-185x5-205x3-225x2-245x1(85%).
2. 3 Rounds:
Run 1 Mile
10 Back Squat (225#)
= 23:04.
Runs 5:50, 6:30, 6:36/mile.
Back squats unbroken.
3. 3 Rounds:
20 Cal Assault Bike
20 Burpees to 6" Target
= 5:55.
4. Cool down/Flush:
10-minutes of Assault Bike at an easy pace
3-minutes of hip flexor stretch per leg
= Complete & complete.
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