Wednesday 9/14/16

CONDITIONING 1: 

5 rounds

20 cal assault bike 

20 push-ups 

9:45

Assault bike 359-500 watts 

Push-ups unbroken 

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STRENGTH: 

Back squat; 5x6 start around 80% and work up 

Rest 2-3 minutes b/t sets 

135x8, 185x6, 205x4, 225x2

230x6 (81.5%) 

235x6 

240x6 

245x6

250x6 

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CONDITIONING 2: 

AMRAP 15 minutes 

15 cal row 

15 wall balls 20# 

9 rounds + 11 reps 

Rowing 1250-1400 cal/hr pace

Wall balls unbroken 

I did 24 extra wall balls in this workout (16, 17, 18, 17, 17, 15, 16, 21, 22) 

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ACCESSORY:

For time

21-18-15-12-9-6-3 

Strict handstand push-ups, unbroken

4:59 (84 reps) 

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COOL DOWN:

Assault bike 3 miles at easy pace (9:16)

3 min hip flexor stretch per leg

Complete