9/20/16

AM
500m Ski
1000m Bike
500m Row
rest 8 minutes x 3 sets (all sets should be done @ 90% effort or higher)
•6:15

•6:19

•6:19

PM
A. For time:
21 UB Deadlifts 155#
9 HSPU
rest 45 seconds
15 UB Deadlifts 155#
9 HSPU
rest 30 seconds
9 UB Deadlifts
9 HSPU

*3:37

B. 3 sets (alternating back and forth):
1 minute Chest 2 Bar Pull-Ups (protect your hands) 1 minute rest
1 minute DB Burpee Box Over 20" @ 40# rest 2 minutes 

12,14,15

8,10,10

C1. DB Reverse Walking Lunge x 20 Steps rest 1 minute
C2. Side Plank (with top leg abducted) x :45 seconds/side rest 1:30 x 3 sets

Done. 40# DBs