MFT #995
BITCH WORK:
5 Rds
Assault bike 2k
Rest 2:1
(Total 10k)
2:49, 2:50, 2:51, 2:53, 2:53
Total time 37:02
Total cals 277
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STRENGTH 1:
Back squat; 4x4 at 80%
New set every 2:00
135x6
185x4
205x2
230x4 (81%)
230x4
230x4
230x4
No belt
STRENGTH 2:
3 Rds
55# dumbbell bench presses x max reps
Rest :45
17 reps, 10 reps, 9 reps
Total reps 36
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METCON:
AMRAP 20 minutes
9 ring dips
12 sumo deadlift high pulls 135#
15 box jumps 24"
6 Rds + 28 reps (7 box jumps on Rd 7)
Ring dips unbroken
Sumo deadlift high pulls all singles
Box jumps unbroken, :20-30sec/15 reps
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ACCESSORY:
Every 2 minutes for 5 Rds
20 air squats
*Wear 20# vest and bear-hug 30# med ball (50#)
:28, :27, :27, :26, :27
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COOL DOWN:
10 min assault bike at easy pace
3 min hip flexor stretch per leg
Complete
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