MFT #1001
BITCH WORK:
Assault bike
Assault bike 5:00 at easy pace with the last :60 at hard pace, then rest until HR comes back down before starting the rowing workout
72 cals / 1.9 miles
Minutes 1-4 at 12cal/min pace (0-48)
Minute 5 at 24cal/min pace (48-72)
Rowing
Row max distance in 25:00 at 85-90% of max HR
6298 meters
Avg. pace 1:59.0/6298m
Avg. HR 163-170bpm
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STRENGTH 1:
Back squat; 3x3 at 87.5%
New set every 2:00
135x6
185x5
205x4
225x3
245x2
265x1
250x3 (88%)
250x3
250x3
STRENGTH 2:
Back rack reverse lunge; 4x20 (10/leg)
Rest 3:00 b/t sets
175x20
175x20
175x20
185x20
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METCON:
AMRAP 7 minutes
10 cal assault bike
10 wall balls 30#
5 Rds + 12 reps
Assault bike 345-500 watts
Wall balls unbroken, 3-4 no reps throughout the workout so I did a few extra reps
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ACCESSORY:
4 Rds
10 pistols, right leg
10 pistols, left leg
Rest :60
:43, :37, :34, :32
Total time 5:26
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COOL DOWN:
15 min assault bike at easy pace
3 min hip flexor stretch per leg
Complete
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