1. Conditioning:
6 Rounds
Every 4:00
Run 400 meters (on Trueform)
15 Burpee box jump overs, 24"
2:36, 2:40, 2:44, 2:44, 2:42, 2:39
Total time 22:39
Running (Trueform) 1:32-1:40/400 meters
Burpee box jump overs 1:00-1:05/15 reps
2. Strength:
Bench press
Every 3:00
5x7, heavy
140# x7 Reps x2 Sets
145# x7 Reps x3 Sets
3. Conditioning:
AMRAP 20 minutes
12 Calorie Assault bike
10 Kettlebell swings, 70#
8 Strict handstand push-ups
10 Rounds + 14 Reps (314 Reps)
Assault bike 331-500 watts (:36-:53/12 cals)
Kettlebell swings unbroken
Strict handstand push-ups unbroken
4. Accessory work:
3 Rounds (not for time)
Every 5:00
20 Weighted back extensions
20 Weighted neck flexions
Wtd. Back ext / Wtd. Neck flex
35# x20 Reps / 25# x20 Reps
35# x20 Reps / 25# x20 Reps
35# x20 Reps / 25# x20 Reps
+ Cool down
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