Monday 1/23/17

1.
Warmup:
6:00 Clock,
10 Calorie Assault bike
20 Walking Lunges
30 Double unders
3 Rounds + 24 Reps
+
Mobility / Light stretching 
Complete

2.
Strength:
Back squat 
Every 2:30
5x5 at 245# (+5# from last week) 
245# x5 Reps x5 Sets

No belt
(Week 7 of 5x5 cycle) 

3.
Conditioning:
Every minute on the minute until failure
Minute 1: 20 Calorie Row
Minute 2: 5 Pull-ups, 10 Push-ups, 15 Air squats 
Cap at 49:00 with 19 Calories on Rower
(24 Rounds + 19 Reps)
(1219 Reps) 

Rowing 1260-1400 cal/hr pace (:53-:59/20 cals)
Pull-ups unbroken
Push-ups unbroken
Air squats unbroken

4.
Accessory work:
Neck bridge holds 
6 Rounds
:30 On, 1:00 Off
Completed as written