Friday 12/30/16

1. Conditioning:

12 Rounds

Every 2:00

Row 25 Calories

:57, :57, :59, :57, :57, :57, :58, :58, 1:01, 1:02, 1:02, 1:00

Total time 23:00

Total Calories 300

Rowing 1450-1900 cal/hr pace 

2. Strength:

Back rack walking lunges

Every 4:00

5x16 (8/leg) 

185# x16 Reps x5 Sets

No belt

3. Conditioning:

AMRAP 20 minutes 

Run 300 meters (on Trueform) 

20 Back squats, 95#

7 Rounds + 300 Meter Run + 4 Back squats

Running (Trueform) 1:15-1:23/300 meters

Back squats unbroken 

4. Accessory work:

Strict pull-ups 

Every 2:00

5x12 

Bodyweight x12 Reps x5 Sets (60 Reps) 

+ Cool down