Tuesday 12/20/16

1. Conditioning:

Bike/Row/Ski Intervals 

Every 2:00

Assault Bike 20 Calories 

x5 Rounds 

Every 2:00

Row 20 Calories 

x5 Rounds 

Every 2:00

Ski Erg 20 Calories 

x5 Rounds 

Assault Bike: :54, :58, :57, :58, :57

Row: :55, :53, :49, :47, :43

Ski Erg: :59, :58, :57, :58, :57

Total time 28:57

Assault Bike 409-800 watts

Rowing 1300-1800 cal/hr

Ski Erg 1200-1600 cal/hr

2. Strength:

Deadlift

Every 4:00

3x15, heavy 

275# x15 Reps x3 Sets

No belt 

3. Conditioning:

5 Rounds

21 Push presses, 95#

21 Alternating pistols 

3 Rope climbs, 15'

13:18

Push presses 21 x1, 15-6 x4

Alternating pistols :50-:60/21 Reps

Rope climbs :40-:45/3 Reps 

4. Accessory work:

Neck extensions 

Every 3:00

4x15

15# x15 Reps x4 Sets 

+ Cool down