Friday 11/18/16

CONDITIONING 1: 

AMRAP 20 minutes 

Run 400 meters

20 Pull-ups 

20 Overhead squats, 75#

6 Rounds + :53 seconds of the run on round 7 (finished the run in about 1:36) 

Running 1:25-1:43/400 meters 

Pull-ups 20, 15-5, 15-5, 15-5, 15-5, 15-5

Overhead squats unbroken 

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STRENGTH:

5 Rounds for max reps

:30 Dumbbell bench presses, 45# DB's 

1:00 Rest

:30 Push-ups 

1:00 Rest 

15/26, 12/24, 12/24, 11/23, 11/23

Total reps 61/120 

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CONDITIONING 2:

For time

50-40-30-20-10 Double unders 

25-20-15-10-5 Assault bike calories 

6:49

Double unders unbroken 

Assault bike splits 1:16, 1:12, :54, :36, :18

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COOL DOWN:

Assault bike & stretching (Complete)