Friday 1/20/17

1.
Warmup:
3 Rounds
300 Meter Ski Erg 
20 Walking lunges 
10 Air squats 
5:53
+
Mobility / Light stretching
Complete 

2.
Strength:
Every minute on the minute for 12 minutes 
Minutes 1-4: 3 Back squats, 240#
Minutes 5-8: 2 Back squats, 250#
Minutes 9-12: 1 Back squat, 260#
Completed as written, 4x3 at 240#, 4x2 at 250#, 4x1 at 260# (EMOM) 

3.
Conditioning:
10 Rounds 
20 Calorie Assault bike
60 Double unders 
20 Calorie Row
Rest 1:00 b/t rounds
2:36, 2:46, 2:46, 2:44, 2:43, 2:46, 2:49, 2:49, 2:48, 2:46
Total time 36:33

Assault bike 316-850 watts (:54-1:05/20 cals) 
Double unders 1 trip up throughout the workout 
Rowing 1250-1350 cal/hr pace (:55-:58/20 cals) 

4.
Conditioning/Skill:
75-Minute BJJ class
-Warmup, jogging, shuffling, high kicks, shrimping, etc.
-Drilling ways to get into the close guard and then finishing from the close guard
-5-6 Rounds of sparring to submission (~15 minutes)