Friday 9/2/16

CONDITIONING:

AMRAP 20 minutes 

20 cal assault bike

20 cal row 

7 Rds + 32 reps (312 reps) 

Assault bike 331-425 watts 

Row 1230-1400 cal/hr 

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STRENGTH: 

Back rack lunges; 5x12 (6/leg), AHAP

Rest 2-3 minutes b/t sets 

135x6, 165x6 

185x12

195x12

205x12

215x12 

225x12

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GYMNASTICS CONDITIONING: 

For time 

30 alternating pistols 

30 strict handstand push-ups 

30 alternating pistols

30 ring dips 

30 alternating pistols 

30 push-ups 

5:34

Alternating pistols unbroken 

Strict handstand push-ups unbroken 

Ring dips 15-5-5-5

Push-ups 16-9-5

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COOL DOWN: 

10 min assault bike at easy pace 

4 min seated straddle pose 

Complete