Thursday 10/6/16

STRENGTH:

Bench press; 6x6 start around 75% of 1RM and work up

New set every 3:00

95x8, 115x6, 135x4

145x6 (76.5%)

145x6

150x6

150x6

155x6

155x6

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CONDITIONING:

5 Rounds

Run 800 meters

20 Burpee box jump overs, 24"

5 Man-makers, 45# DB's 

30:34

Running 2:52-3:24/800 meters 

Burpee box jump overs 1:20-1:30/20 reps 

Man makers 1:10-1:15/5 reps 

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ACCESSORY: 

Weighted back extensions; 4x20 hug plate to chest 

New set every 3:00

35# x20

35# x20

35# x20

35# x20

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COOL DOWN:

Assault bike 4 miles at easy pace (12:42)

3 minutes of hip flexor stretch per leg 

Complete