Thursday 3/2/17

1.
Warmup:
3 Rounds 
20 Air squats 
15 Deadlifts, 95# 
10 Push-ups 
2:58

2.
Strength:
Bench press 
Every 3:00
6x6, moderate-heavy weight 
135x6, 140x6, 145x6, 140x6, 145x6, 150x6 

@0:00,
3.
Conditioning:
For time
50 Calorie Bike
100 Double unders
40 Calorie Bike
80 Double unders
30 Calorie Bike
60 Double unders 
10:08

Assault bike 2:45, 2:35, 1:57
Double unders unbroken 

@20:00, 
4.
Conditioning:
For time
50 Calorie Row
25 Burpees over the erg
40 Calorie Row
20 Burpees over the erg 
30 Calorie Row
15 Burpees over the erg 
9:38

Rowing 2:15, 1:54, 1:26
Burpees over the erg fast & steady 

@40:00, 
5.
Conditioning:
For time
50 Calorie Ski
25 Box jump overs, 24" no touch 
40 Calorie Ski
20 Box jump overs 
30 Calorie Ski
15 Box jump overs 
10:31
(50:31)

Ski Erg 2:52, 2:17, 1:39
Box jump overs fast and steady