Tuesday 11/15/16

STRENGTH:

Back squat; work up to a heavy single 

135x7, 185x5, 205x3, 225x2, 245x1, 265x1, 275x1, 285x1

Then...

Every minute on the minute for 10 minutes 

4 Back squats at 225# (77.5% of 1RM) 

Complete, 10x4 at 225# EMOM (40 Reps) 

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CONDITIONING: 

AMRAP 20 minutes 

20 Calorie Assault bike

20 Kettlebell swings, 53#

8 Rounds + 12 reps (332 reps) 

Rest 5 minutes...

AMRAP 20 minutes 

20 Calorie Row

20 Box jump overs, 24"

10 Rounds + 7 reps (407 reps) 

Rest 5 minutes...

AMRAP 20 minutes 

20 Burpees 

20 GHD sit-ups 

9 Rounds + 8 reps (368 reps) 

Total time 1:10:00

Assault bike 331-500 watts, :53-1:25/20 cals

Kettlebell swings unbroken 

+ 

Rowing 1190-1450cal/hr, :54-1:03/20 cals

Box jump overs :40-50sec/20 reps 

+

Burpees :52-1:10/20 reps 

GHD sit-ups unbroken

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ACCESSORY:

Strict pull-ups; 5x10 at BW

New set every 3:00

BW x10

BW x10

BW x10

BW x10

BW x10

Total reps 50

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COOL DOWN:

Assault bike & stretching (Complete)