Wednesday 2/8/17

Workouts 1, 2, 3 & 4 with a running clock...

@0:00,
1.
Conditioning:
5 Rounds
20 Calorie Assault bike
20 Pull-ups 
9:56

Assault bike :55-1:20/20 cals
Pull-ups 20 x4, 14-6 x1

@20:00,
2.
Conditioning:
5 Rounds
20 Calorie Assault bike
20 Kettlebell swings, 53#
12:29

Assault bike 1:15-1:27/20 cals
Kettlebell swings unbroken

@40:00,
3.
Conditioning:
5 Rounds
20 Calorie Assault bike
20 Dumbbell front squats, 35's
12:24

Assault bike 1:13-1:25/20 cals
Dumbbell front squats unbroken

@60:00,
4.
Conditioning:
5 Rounds
20 Calorie Assault bike
20 Box jump overs, 24"
10:23
(70:23)

Assault bike 1:12-1:30/20 cals
Box jump overs :25-:35/20 reps