Saturday 2/25/17

1.
Warmup:
2-Minutes of Rowing at easy pace 
40 Air squats 
20 Push-ups
40 Walking lunges 
2-Minutes of Rowing at easy pace 
Completed as written (521m/531m Row) 

2.
Strength:
Back rack walking lunges 
Every 3:00
5x10 (5/leg) at moderate/heavy weight 
135x8, 165x8
185x10, 195x10, 205x10, 210x10, 215x10

No belt 

3.
Conditioning:
20-Minute AMRAP 
2 Calorie Assault bike
2 Back rack walking lunges, 115# (from floor) 
4 Calorie Assault bike
4 Back rack walking lunges 
6 Calorie Assault bike
6 Back rack walking lunges 
8/8, 10/10, 12/12...And so on 
Completed 22's + 24 Calorie Bike + 10 Lunges (298 Reps) 

Assault bike 15-16 cal/min pace
Back rack walking lunges unbroken 

10-Minute Rest (@30:00)...

4.
Conditioning:
20-Minute AMRAP 
2 Calorie Ski Erg
2 Wall balls, 20#
4 Calorie Ski Erg
4 Wall balls
6 Calorie Ski Erg
6 Wall balls
8/8, 10/10, 12/12...And so on 
Completed 24's + 26 Calorie Ski + 1 Wall Ball (339 Reps) 
(Total time 50min.)

Ski Erg 16 cal/min pace
Wall balls unbroken 

5.
Accessory work:
3 Rounds
1-Minute Flutter-kicks (3-Count*)
1-Minute Front leaning rest
(*3-Count = 1, 2, 3, ONE, 1, 2, 3, TWO...And so on)
Completed as written, 101 3-Count Flutter-kicks