Friday 2/17/17

1.
Warmup:
100 Calorie Airdyne Bike
-Then-
Dynamic warmup,
Single leg glute bridges, single leg RDL's, reverse lunges, etc.
Completed as written 

2.
Conditioning:
8-Minute AMRAP 
21 Deadlifts, 225#
42 Wall balls, 20#
15 Deadlifts, 275#
30 Wall balls
9 Deadlifts, 315#
18 Wall balls
Max rep handstand push-ups in remaining time 
*One bar change weights 
172 Reps (37 HSPU's) 

Deadlifts 21, 10-5, 6-3
Wall balls unbroken 
Handstand push-ups 37 unbroken-cap 

3.
Conditioning: 
20-Minute AMRAP
2-4-6-8-10-12...Assault bike calories
1-2-3-4-5-6...Bar muscle ups 
Completed Round Of 22/11 + 24 Calorie Bike + 8 Bar Muscle Ups (230 Reps) 

Assault bike 16 cal/min pace 
Bar muscle ups unbroken through 8, 5-4, 6-4, 7-4, 6-2-cap