Wednesday April 10th, 2019

WED- AM:

Assault Bike Week 02:

Every 90s x 10
15 Cal Assault Bike
// Rest 3 mins //
Every 2:30 x 6
25 Cal Assault Bike
// Rest 3 mins //
Every 5 mins x 2
35 Cal Assault Bike
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WED- PM:

Strict Work:

EMOM 12:
1- 10 / 6 strict chest to bar pull ups
2- Strict HSPU (open standard)

*From the previous week:
0-5mins: + 1 rep
5-10mins: Same as last week.
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Muscle Ups:

Every 90sec x 6
1 Beat swing
1 Hips to Rings
Max Unbroken muscle ups

Max = Technical max, do not let form break down. Only reinforce quality reps and movement.
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Gymnastics Conditioning:

1:00 Max HSW distance.
Rest as needed.

4 rounds:
40 double unders
20 DB Push Press, 2 x 22/ 15
40 double unders
50% of 1:00 max distance HSW
Rest 45sec
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Push Accessories:

5 x
8 DB Floor Press, as heavy as possible.
25ft OH DB walk
Rest as needed.

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