Tuesday 2/21/17

1.
Warmup:
2-Minutes of Rowing at 1:55 pace or better
-Then-
3 Rounds
5 Romanian deadlifts, 45#
5 Good mornings 
5 Back squats 
6 Back rack reverse lunges (3/leg)
10 Calorie Row
Completed as written 

2.
Strength:
Back squat 
5x5, not max but heavy 
135x5-185x5-205x5-225x5-245x5

No belt

3.
Conditioning:
20-Minute EMOM (4 Rounds)
Minute 1: 20 Calorie Row
Minute 2: 15 Front squats, 75#
Minute 3: 15 Burpees
Minute 4: 10 Strict handstand push-ups 
Minute 5: 75 Double unders 
*Last round is max reps of all movements 
Completed as written 
Last Round: 24 Cal Row, 22 Front squats, 18 Burpees, 12 Strict HSPU's, 99 Double unders 

Rowing :49-:51/20 cals, :60/24 cals
Front squats unbroken
Burpees :33-:37/15 reps, :60/18 reps 
Strict handstand push-ups 10 x3, 10-2 x1
Double unders unbroken 

4.
Conditioning: 
5 Rounds
10 Push-ups
20 Calorie Ski Erg
10 Push-ups 
Rest :90 seconds b/t rounds
1:28, 1:35, 1:34, 1:33, 1:32
Total time 14:42

Push-ups unbroken 
Ski Erg :55-:59/20 cals