Tuesday 12/27/16

1. Strength:

Deadlift

Every 3:00

3x10, heavy & no belt 

300# x10 Reps x3 Sets

2. Conditioning:

For time

300 Assault bike calories 

*Every minute on the minute do 5 Deadlifts at 225# (including first minute) 

27:53

Assault bike 331-409 watts, 10-15 cal/min pace

Deadlifts unbroken

3. Conditioning:

AMRAP 10 minutes 

10 Handstand push-ups to 6" deficit

20 Calorie Row

30 Alternating pistols 

3 Rounds + 32 Reps (212 Reps) 

Handstand push-ups (6" deficit) unbroken 

Rowing 1320-1500 cal/hr pace (:52-:54/20 cals) 

Alternating pistols unbroken (1:05-1:10/30 reps)

4. Accessory work:

3 Rounds

1:00 On/1:00 Off

3-Count Flutter-kicks with straight legs 

(3-Count = 1-2-3 ONE 1-2-3 TWO 1-2-3 THREE...And so on) 

36 Reps, 35 Reps, 37 Reps 

Total Reps 108 (3-Count) 

+ Cool down