10/18/16

AM
5 minute AB Warmup @ 175-200 watts
+
Every 90 seconds x 15 minutes
:20 Second Assault Bike @ 500+ watts
+
5 minute AB Cooldown (slow pedal)
Done. 169 cals
+
Accumulate 10 MUs (suggested every 90 seconds x 1 rep)
Got 4, then failed a bunch so stopped.

PM
A. Strict Press - 3-3-3-3-3 *building* rest 2 minutes
75#, 85#, 95#x3 (tried 100# for the 4th set and failed second rep, so took off weight)
B. Banded DL (bllue band) 10 x 2 @ 55% of 1RM rest 30 seconds
185#. Done.
+
EMOM x 16
odd - 15 Calorie Row
even - 8 Chest 2 Bar Pull-Ups
Done.
+
10 min handstand walk practice (because I still have a theory there could be handstand walks in the open)