Saturday 11/12/16

CONDITIONING 1: 

AMRAP 30 minutes 

10 Assault bike calories 

10 Man-makers, 20# DB's 

12 Rounds even 

Assault bike 442-600 watts, :27-32/10 cals

Man makers 1:30-1:50/10 reps 

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CONDITIONING 2:

4 Rounds

50 Air squats 

25 Assault bike calories 

10:56

Air squats :55-60sec/50 reps 

Assault bike 345-450 watts, 1:16-1:36/25 cals

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CONDITIONING 3:

10 Rounds 

10 Burpees

10 Push-ups 

9:57

Burpees :25-35sec/10 reps 

Push-ups unbroken 

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COOL DOWN:

10 minutes of Assault bike at easy pace (Complete)