1. Conditioning:
AMRAP 30 minutes
100 Kettlebell swings, 53"
100 Burpee box jump overs, 24"
100 Wall balls, 20#
1 Round + 164 Reps (464 Reps)
Kettlebell swings 81-19
Burpee box jump overs 6:30-7:00/100 reps
Wall balls 30-20-20-20-10
Kettlebell swings 25-15-15-15-15-15
Burpee box jump overs 5:00/64 reps
2. Strength:
Back squat; 5x5 at around 80% of 1RM
Rest ~3:00 b/t sets
235# (81%) x5 Reps x5 Sets
3. Conditioning:
For time
24-21-18-15-12
Assault bike calories
Ski erg calories
Rest 1:30 b/t rounds
2:40, 2:24, 2:06, 1:42, 1:16
Total time 16:08
Assault bike 370-600 watts
Ski erg 1050-1250cal/hr pace
+ Cool down
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