Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Front Rack Kettlebell Carry x 100ft
Followed by…
Two sets of:
Frog Rocks x 45-60 seconds
Prone Plank x 45 seconds
Kettlebell Goblet Squat x 10 reps @ 32X1
Then…
A.
Every 2:30 minutes, for 15 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%
B.
For time:
50/35 Calories of Assault Bike
50 Dumbbell Box Step-Overs (50/35 lb DBs)
1000 Meter Row
A. off of 215 150-160-170-182.5-187.5-187.5#
B. 24″ box with 35# dbs 12:52
120/130/140/150/160/155
Round a tree for RMU. Did 7…called it a day.
A. 135, 145, 155, 165, 175 (failed), 155 for tempo failed the squat after. At home with sketchy set up and no weight belt. 125 felt super heavy so I am actually happy I hit 165.
B. No bike so ran 800m
50 BSO w35 lb DBs
1000m row.
Wasted a bunch of time on the transitions. Getting rower down messing with the phone, strapping in.
14:22
A. FS @ 32×1 E2:30OM
3×215,2×230,2×245
1×260,1×275,1+1,X x 270
B. 12:47 w/ Echo Bike & 55# dbs
A. #90;100;100;110;110;110
B. 13:32 with #25 db
A) 150/160/170/180/185/185#
B) 12:18
– 35 cals on Echo bike
-everything else as RXd
A. Done with Kg= 98/105/112/119/122,5
B. 800 Run
50 Dumbbells B.S.O. 50lbs
1000Rowing
14:36
A. 95/135/155/175/185/185
B. 14:24
A: done
B: 12:20 RX
A. 235/255/275/285/295/285
B. 13:09
A. Ok
B. 12:40 60cals bike erg instead of assault bike