Monday February 5, 2018

AM- PWR

4 Sets:

6:00 assault bike

*Consistent pacing, Z3-4 HR

Rest 4:00 between efforts

 

POWER ENDURANCE / REPEAT

WARRIOR pointTWO repeat :

AMRAP 20

25ft DB walking lunge @22.5/15

18 toes to bar

25ft DB front rack lunge

9 C2B

*after two rounds, alternate C2B to Bar Muscle ups.

 

B) SKILL / GYMNASTICS:

Ring dips

1x max unbroken set.

3x50%

with 8 DB cleans before each round. @2x22.5/15

 

C) WEIGHTLIFTING:

Squat Cleans

3 x 6 @ 70%

2 x 4 @ 75%

1 x MEreps @ 80%

**the goal is touch and go reps

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