2/3/17

1. Warm-up
2 Steady Rounds:
50 Double Unders
40 Lunge Steps
30 Wallballs 20/14lbs

2. Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 65% of your 1RM.

195x10 for all 4 sets

3. Met-Con 
3 Rounds:
100 Air Squats
50/30 Calories on Bike

Time: 21:48

Squats as 45-30-25, then all 25s

Cals took a little over 4min each time

1/31-17

2 rounds:

500m row

25 DL 135

25 c2b

Time: 8:40

R1: 1:40 row, ub DL, 15-10 c2b

R2: 1:52 row, 15-10 DL, 10-6-5-4 c2b

Interval

3 rounds:

4min amrap

2 legless rope climb

15 hang power clean 95

15 push ups

R1: 2 rounds

R2: 1+2 climbs

R3: 1+7 pc

Only legless for first 2 climbs

All hpc ub

All push up ub

Assault bike

50cals for time

Time: 2:32

1/29/17

30 min run