8/1/17

Warmup:

300m Sandbag Carry @ 80#

+

A. Front Squat @ 3311 tempo x 5 reps rest 2:15 x 4 sets (all above 165#)

170, 175, failed 5th rep at 185# twice. 

B1. Double Dumbbell Single Leg DL x 6/leg (35# or higher) rest 1:00 bt legs 

All at 35 

B2. Towel Hang From Pull-Up Bar x :35 rest 2:00 x 3 sets

Done ub. 

C1. Wall Facing Handstand Hold x 1:00 (perfect positioning) rest 1:30

C2. Glute Ham Raises x 10 reps (slow) rest 2:00 x 4 sets. Done 

+

10 rounds @ 85-90% effort:

:30 Thrusters 65#

:30 Bar Facing Burpees

:30 Assault Bike @ 275+ watts

:90 Rest

Done. About 16-18 thrusters per round, 6-7bfb, 4-6 cals