Friday 2/3/17

1.
Warmup:
3 Rounds
10 Calorie Assault bike
15 Air squats 
3:01
+
Mobility / Light Stretching
Complete

2.
Strength:
4 Rounds
1:00 On, 3:00 Rest
Max rep Back squats at 65% of 1RM
190# x18 Reps 
190# x18 Reps
190# x19 Reps
190# x19 Reps
Total 74 Reps 

3.
Conditioning:
AMRAP 20 minutes 
Row 500 meters
15 Toes to bar
15 Front rack walking lunges, 95#
5 Rounds + 500 Meter Row + 15 Reps 

Rowing 1:51.7/3k avg. pace 
Toes to bar unbroken 
Front rack walking lunges unbroken 

Rest 10 minutes...

4.
Conditioning:
AMRAP 20 minutes 
Ski Erg 500 meters 
15 Bar facing burpees
15 Shoulder to overhead, 95# 
5 Rounds + 90 Meter Ski Erg
(Total time 50:00) 

Ski Erg 1:58.2/2590m avg. pace 
Bar facing burpees fast and unbroken
Shoulder to overhead unbroken 

5.
Accessory work:
Weighted neck extensions 
Every 2:00
3x20
15# x20 Reps x3 Sets