Friday 12/16/16

1. Conditioning:

10 Rounds 

Assault bike .5k

Row 300 meters

Ski Erg 300 meters 

34:25

Assault bike 331-400 watts (:45-:51/.5k) 

Rowing 1:51-1:54/avg. pace (1:07-1:09/300m) 

Ski Erg 1:57-2:01/avg. pace (1:10-1:12/300m) 

2. Strength:

Back squat 

Every 2:30

5x5 at 215# 

215# x5 Reps x5 Sets

No belt 

I'm starting a 5x5 cycle at 215# and will be adding 5# every week 

3. Conditioning:

5 Rounds

20 Pull-ups

10 Back squats, 155# (from floor) 

7:28

Pull-ups unbroken x1, 15-5 x4

Back squats unbroken x5

4. Conditioning:

8 Rounds

50 Double unders

15 Calorie Assault bike

Rest 1:00 b/t rounds 

*Alternate starting movements every round 

1:18, 1:25, 1:24, 1:23, 1:24, 1:21, 1:20, 1:19

Total time 17:54

Double unders unbroken x7, 42-8(trip) x1

Assault bike 379-700 watts 

+ Cool down