Monday 9/12/16

CONDITIONING: 

6 Rds for max reps

1:00 assault bike 

1:00 row 

1:00 burpees

1:00 rest 

24/18/20, 21/18/20, 21/18/20, 21/18/20, 21/18/20, 21/18/20

Total reps 129/108/120 (357)

Total time 23:00

Assault bike 400-850 watts

Row 1200-1300 cal/hr

Burpees AFAP 

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STRENGTH: 

Bent over barbell row; 4x15, use same weight as last week 

New set every 3:00

125x15

125x15

125x15 

125x15

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CONDITIONING:

For time 

100 double unders 

30 alternating DB snatch 55# 

100 double unders 

20 alternating DB snatch

100 double unders 

10 alternating DB snatch

6:43

Double unders 56-44 (tripped up), 100, 100

Alternating DB snatch fast and no breaks 

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COOL DOWN:

Assault bike 3 miles at easy pace (9:34)

4 min pigeon stretch per leg 

Complete