Monday 4/10/17

1.
Warmup:
Not for time,
Row 500m
Ski 500m
30 Air squats
15 Push-ups 
Completed as written 
(1:50 Row, 1:55 Ski /500m)

2.
Strength:
5 Sets
Back squat x 5 Reps @31X1 
Use 70% of 1RM (205#) 
New set every 3:00 
205# (70%) x5 Reps @31X1 x5 Sets, Every 3:00

3.
Conditioning:
Every 3:00 x10 Sets
20 Calorie Bike 
40 Double unders
12 Toes to bar 
1:38, 1:42, 1:45, 1:49, 1:55, 1:55, 1:53, 2:05, 2:06, 2:07
Total time 29:07

Assault bike :49-1:11/20 Cals
Double unders 1 trip up throughout 10 sets
Toes to bar unbroken 

4.
Accessory work:
4 Sets
16 Back rack Box step ups (115#/20")
Rest 1:30
16 Weighted Back extensions (45#) @2111
Rest 1:30 
Completed as written, 4x16 + 4x16