Thursday 10/13/16 

CONDITIONING 1: 

6 Rounds

20 Cal Row

20 Cal Assault bike

20 Kettlebell swings, 53#

Rest 2:00 b/t Rounds 

2:58, 3:08, 3:09, 3:11, 3:11, 3:10

Total time 28:47

Rowing 1400-1600cal/hr pace

Assault bike 331-409 watts

Kettlebell swings unbroken 

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STRENGTH:

Bench press; 6x3 start around 80% of 1RM and work up 

New set every 2:00

95x6, 115x5, 135x4

155x3 (82%)

155x3

160x3

160x3

165x3

165x3

Then...

Bench press; 1x8-10 pick challenging weight 

150x8 

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CONDITIONING 2:

EMOM for 10 minutes 

10 Toes to bar

10 Strict handstand push-ups 

*Both movements in the same minute 

Complete, all rounds b/t :36-54 seconds 

Total time 9:54

Toes to bar unbroken 

Strict handstand push-ups unbroken 

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COOL DOWN:

Assault bike 3 miles at easy pace (9:10)

3 min hip flexor stretch per leg

Complete