Wednesday 11/2/16

CONDITIONING 1: 

Every 4 minutes for 10 Rounds

15 Calorie Assault bike

15 Calorie Row

15 Burpees 

2:10, 2:15, 2:14, 2:16, 2:16, 2:15, 2:19, 2:17, 2:17, 2:16

Total time 38:16

Assault bike 380-850 watts

Rowing 1220-1400cal/hr pace

Burpees :40-45sec/15 reps 

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STRENGTH:

Back squat; 8x4 at 70% of 1RM (speed work)

New set every 2:00

135x6, 185x5 

205x4 (71%) 

205x4

205x4

205x4

205x4

205x4

205x4

205x4

No weight belt 

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CONDITIONING 2:

For time

50-40-30-20-10 Push-ups

100-80-60-40-20 Double unders

8:55

Push-ups 50, 26-14, 24-6, 20, 10

Double unders 100, 80, 60, 38-2 (tripped), 20

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COOL DOWN:

Assault bike & stretching (Complete)