Wednesday June 28, 2017

1. Warm up:
A. Crossover symmetry
Completed (3 x 12/12/12/45sec)

B. 3 Rounds, not for time
20 Cal Assault bike (increase pace each round)
10 Air squats
10 Strict presses, 45#
Completed (1:11, 1:07, :51/AB)

2. Strength:
Dead-stop Deadlift
1 x 4 AHAP
345# x 4 w/ dead-stop

3. Conditioning:
For time
60 Wall balls, 30#
30 Sumo deadlift high pulls, 95#
40 Wall balls
20 Sumo deadlift high pulls
20 Wall balls
10 Sumo deadlift high pulls
11:16

Wall balls to failure every set
SDLHP 12-10-8, 12-8, 10

4. Conditioning:
"S**** PST"
For max meters
8 Minutes of Ski Erg at RPE 7-8
2073 meters (1:55.7 pace)

Rest 10 minutes

2 Minutes Push-ups (max set)
91 reps

Rest 2 minutes

2 Minutes Curl-ups (max set)
64 reps

Rest 2 minutes

2 Minutes Strict pull-ups (max set)
20 reps

Rest 10 minutes

For time
Run 1.5 miles
8:42
Total time 46:42

5. Accessory:
Front rack walking lunge with dumbbells
5 x 16 (8/leg)
New set every 3:00
55's x 16 reps x 5 sets

6. Cool down:
10 Minutes of Assault bike at easy pace
Completed