Tuesday, 3/1/16

1) Conditioning

4 Rds of Cindy

5 Pull-ups; 5 Pull-ups (banded)

10 Push-ups (chest to deck); 10 Push-ups (from knees)

15 Air Squats; 10 Air Squats

Then

30 Clean and Jerks (115/80; 95/65; 75/50; 55/35)

Then

4 Rds of Cindy

Then

30 Toes-to-bar; 20 Toes-to-bar; 20 Knee Raises; 30 Sit-ups

2) Strength

Back Squat (3-2-1-3-2-1)

3 @75%+10lbs.

2 @80%+10lbs.

1 @85%+10lbs.

3 @80%+10lbs.

2 @85%+10lbs.

1 @90%+10lbs.

3) Interval (Extra Credit)

4 Rounds

5 Handstand Push-ups; 10 sec handstand hold+5 hand-release push-ups; 15 sec plank+5 hand-release push-ups

10 Deadlifts (185/125; 155/105; 125/85; 95/65)

Rest 3 min

4 Rounds

10 Burpees; 8 Burpees; 6 burpees

20 ft. handstand walk; 20 handstand hand raises; 2 wall walks; 20 plank hand raises