Monday 10/17/16

STRENGTH:

EMOM for 10 minutes (5 Rounds)

Odd minutes: 3 Front Squats, 205#

Even minutes: 6 Back Squats, 205#

Complete, 5x3 + 5x6 (45 reps) 

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CONDITIONING: 

"The Ghost"

6 Rounds for max reps

1:00 Row (Calories)

1:00 Burpees

1:00 Double unders

1:00 Rest 

Row cals: 24, 22, 22, 22, 23, 23 (136)

Burpees: 21, 20, 20, 20, 20, 20 (121) 

Double unders: 95, 93, 83, 93, 80, 93 (537)

Total reps: 794

Total time 23:00

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ACCESSORY:

4 Rounds 

:30 Back extensions for max reps 

:30 Rest

:30 Back extension hold at parallel (hands behind head) 

:30 Rest 

Back extensions (reps): 20, 19, 19, 19 (77) 

Back extension hold (time): :30, :30, :30, :30 (2:00) 

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COOL DOWN:

Assault bike 3 miles at easy pace (9:01)

3 minutes of hip flexor stretch per leg

Complete