Monday 9/26/16

STRENGTH:

Back rack reverse lunge; 4x20 (10/leg) 

New set every 4:00

135x10, 165x10

185x20

190x20

190x20

195x20

-----------------------------

CONDITIONING: 

For time

20-1

Assault bike cals 

Burpees 

27:05

Assault bike 331-409 watts

Burpees 20+ rep/min pace

------------------------------

ACCESSORY: 

AMRAP 3 minutes (0:00-3:00)

Strict pull-ups, 25#

24 reps 

Rest 3 minutes...

AMRAP 2 minutes (6:00-8:00)

Strict pull-ups, 15#

20 reps 

Rest 2 minutes...

AMRAP 1 minute (10:00-11:00) 

Strict pull-ups, bodyweight 

18 reps 

Total reps 62

------------------------------

COOL DOWN:

Run 2 miles at easy pace (14:39) 

4 min seated straddle pose 

Complete