Thursday 8/18/16

METCON:

AMRAP 25 minutes 

25 calorie row

25 burpees 

25 kettlebell swings 53#

6 Rds + 19 reps 

Row at 1250-1400cal/hr pace, 1:05-1:13/25cals 

Burpees 1:15-1:30/25 reps 

Kettlebell swings unbroken 

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STRENGTH: 

4 Rds, not for time

12 bench presses 135# (71%) 

12 dumbbell rows, right arm 55#

12 dumbbell rows, left arm 55# 

Complete, all sets unbroken 

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COOL DOWN:

15 min assault bike at easy pace 

3 min hip flexor stretch per leg

Complete