Tuesday 9/27/16

STRENGTH:

Deadlift; 6x3 start around 85% and work up 

New set every 2:30

135x10, 225x7, 275x5

305x3 (86%) 

315x3

325x3

330x3

335x3

340x3

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CONDITIONING:

AMRAP 20 minutes 

10 Kettlebell swings 70#

15 Push-ups 

20 Calorie Row 

9 Rounds + 3 reps (408 reps)

Kettlebell swings unbroken 

Push-ups unbroken 

Rowing 1250-1400cal/hr pace, :52-59sec/20 cals 

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ACCESSORY:

5 Rounds

Ring dips x max reps

Rest 3:00

26, 21, 18, 18, 17

Total reps 100 

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COOL DOWN: 

Assault bike for 10 minutes at easy pace (3.5 miles, 108 calories) 

3 minutes of pigeon stretch per leg 

Complete