1. Strength:
Every 3:00 for 5 Rounds
Round 1: 15 Bench presses, 125#
Round 2: 12 Bench presses, 135#
Round 3: 9 Bench presses, 145#
Round 4: 6 Bench presses, 155#
Round 5: 3 Bench presses, 165#
Complete: 125x15, 135x12, 145x7+2(9), 155x4+2(6), 165x2+1(3)
2. Conditioning:
AMRAP 3 minutes (0:00-3:00)
21 Kettlebell swings, 70#
21 Burpees over the erg
Max Calorie Row
21 Calories
Rest 2 minutes
AMRAP 3 minutes (5:00-8:00)
18 Kettlebell swings
18 Burpees over the erg
Max Calorie Row
23 Calories
Rest 2 minutes
AMRAP 3 minutes (10:00-13:00)
15 Kettlebell swings
15 Burpees over the erg
Max Calorie Row
30 Calories
Rest 2 minutes
AMRAP 3 minutes (15:00-18:00)
12 Kettlebell swings
12 Burpees over the erg
Max Calorie Row
37 Calories
Rest 2 minutes
AMRAP 3 minutes (20:00-23:00)
9 Kettlebell swings
9 Burpees over the erg
Max Calorie Row
44 Calories
Rest 2 minutes
AMRAP 3 minutes (25:00-28:00)
6 Kettlebell swings
6 Burpees over the erg
Max Calorie Row
50 Calories
Total Calories 205
Kettlebell swings unbroken
Burpees over the erg 18-20 rep/min pace
3. Conditioning:
5 Rounds
6 Bar muscle ups
7 D-Ball cleans, 100#
8 Box jumps, 30"
9 Calorie Assault bike
12:08
Bar muscle ups unbroken
D-ball cleans :30-:40/7 reps
Box jumps steady and fast
Assault bike 360-450 watts, :30-:40/9 cals
4. Accessory work:
Band pull downs; 4x25 on the 2:30
Green band x25 reps x4 sets
+ Cool down
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