1. Conditioning:
8 Rounds
Run 400 meters (on Trueform)
Rest 1:00 b/t rounds
1:29, 1:35, 1:33, 1:32, 1:33, 1:32, 1:36, 1:36
Total time 19:26
Total distance 3200 meters
2. Strength:
Deadlift
Every 3:00
4x8, heavy & no belt
300# x8 Reps
305# x8 Reps
310# x8 Reps
315# x8 Reps
3. Conditioning:
AMRAP 20 minutes
16 Calorie Assault bike
8 Alternating dumbbell snatches, 80#
4 Burpee bar muscle ups
6 Rounds + 19 Reps (187 Reps)
Assault bike 359-425 watts (:52-1:05/16 cals)
Alternating dumbbell snatches 1:00-1:10/8 Reps
Burpee bar muscle ups :30-:40/4 Reps
4. Accessory work:
3 Rounds (not for time)
Every 5:00
20 Lateral neck extensions, Right side
20 Lateral neck extensions, Left side
20 Neck flexions
15# x20/20/20 Reps
15# x20/20/20 Reps
15# x20/20/20 Reps
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