1.
Warmup:
3 Rounds
8 Alternating dumbbell snatches, 50#
16 Calorie Row
24 Walking lunges
5:43
2.
Strength:
Back squat
Every 2:30
4x4 start at 235# and work up
235x4, 240x4, 245x4, 250x4
3.
Conditioning:
6 Rounds
1:00 10 Back squats, 185# (from rack)
1:00 Assault bike for max calories
1:00 Air squats for max reps
Completed as written
10 Unbroken Back squats x6
104 Assault bike calories
251 Air squats
Rest 12:00 (@30:00)...
4.
Conditioning:
6 Rounds
1:00 10 Bench presses, 115#
1:00 Ski Erg for max meters
1:00 Push-ups for max reps
Completed as written
10 Unbroken Bench presses x1, 3 sets x5
1590 Meters on Ski Erg
125 Push-ups
(Total time 48:00)
5.
Conditioning:
Swimming
60:00 Swim for max distance
72.5 laps / 3625 Meters / 2.26 Miles
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