1/2/17

AM
Warmup:
2 sets:
Bicep Opener
Tricep Opener
Done.
+
3 sets:
MU Transition Drill x 10 reps (blue band)
rest 2 minutes
*Purple band, did 30- in sets of 2 in the beginning then singles. Getting out of the dip was the hard part
+
3 rounds @ 85-90% effort:
40 Calorie Assault Bike
30 Wall Ball Shots 14#
20 Chest 2 Bar Pull-Ups
10 Burpee Box Jump Overs 20"
rest 3 minutes
7:30, 8:10, ?
I should've gone fasted on the bike.

PM
A. Every 90 seconds x 12 minutes (8 sets)
5 TNG C&J *building* - start at 105# and increase each set
105#, 110, 115, 120,125, 130, 135x2
+
Every 75 seconds x 6 sets
30 Double Unders
15 TNG Power Snatch 55#
Done. Fell off pace  (first round took 1 min)

Finisher:
5 sets (not timed):
4 Wide Grip Strict Pull-Ups (10#)
8 Slow Glute Ham Raises
24 Second L-Sit Hold (off boxes)
Done.