11/22/16

AM
5 minute AB Warmup @ increasing intensity every 30 seconds
+
Every 3 minutes x 15 minutes
20 Calorie Assault Bike (Must be completed in 1:20 or less each time)
+
5 minute AB Cooldown (slow pedal)
Done. All in 1:20 or less.
+
EMOM x 5
1-2 Strict MU
Done. (Could only do 1 per min)
+
5 minutes Ring Kipping Practice

PM
A. Push Press - 1-1-1-1-1 *building* rest 2 minutes (all at 135# or higher)
135#, 140, 145, 150, 155

B. Banded Sumo DL (blue band) 10 x 1 @ 65% of 1RM every 30 seconds
220#. Done.
+
EMOM x 18
minute 1 - 10 Chest 2 Bar Pull-Ups
minute 2 - 10 Calorie Ski Erg Sprint
minute 3 - 12 Toes to Bar (either UB or 2 sets)
Done. All t2b ub
+
Finisher:
3 sets:
Rope Sled Pull (3-45# plates)
*warmup for 2 sets with 2 plates, really fast pulls, then finish with 3 sets at 3 plates)
Done.