AM
50:00 AirDyne @ Z1, off bike every 10:00 for 10 fast burpees + 10 wall balls @ 20 to 10
PM
A. Squat snatch, 7 x 1 @ 130; begin a set every :60
B1. Back squat, 9-6-3 @ 80%, 20X0 - stick to the tempo; :30 rest
B1. Back squat, 9-6-3 @ 80%, 20X0 - stick to the tempo; :30 rest
B2. Rope climbs, 3 x 2 as fast as possible; 2:00 rest
C1. Ring push-ups, 3 x AMRAP in :30; :30 rest
C2. 1-arm DB row, 3 x 3-4, 20X0; :30 between arms, :30 rest
C3. DB walking lunge steps, 3 x 12 total heavy; :30 rest
+
3 sets:
:35 AirDyne @ 97%
5:00 rest
AM
complete
PM
A. complete
B1. 165-185-205
B2. complete
C1. 16-14-14
C2. 65-70-75(3)
C3. complete with 50# DBs
+
complete
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