11/1/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
1 minute Max Assault Sprint (no pacing go as hard as you did during 10 second interval and hang on)
rest as needed (no more than 15 minutes) x 2 sets
25 cals, 24 cals
+
5 minute AB Cooldown (slow pedal)



PM
A. Strict Press - 1-1-1-1-1 *building* rest 2 minutes (95# or heavier)
95#, 99.4#, 103.8#, 104.4 (failed twice, confused about this because my pr from May is 109.4#)

B. Banded DL (bllue band) 10 x 1 @ 65% of 1RM every 30 seconds
220#

+
EMOM x 14
odd - Max UB C2B Pull-Ups
even - Max Burpees (6") x :45 seconds
Done (c2b: 9,9,9,8,7,8,8) (burpees: 15reps first 6, 20reps last round)