Monday, 3/28/16

1) Conditioning

4 Rounds

10 Thrusters (115/80; 95/65; 75/50; 55/40)

10 Toes-to-bar; 5 Toes-to-bar+5 Knee Raises; 10 Knee Raises; 5 Knee Raises

40 Double Unders; 10 Double Unders+30 Single Unders; 40 Single Unders; 20 Single Unders

2) Strength (Benchmark)

In 20:00

Find 1 RM Back Squat

3) Interval (Extra Credit)

3 Rounds

Min. 1: Max Calories on AirDyne

Min. 2: Max Chest-to-bar Pull-ups; Pull-ups; Jumping Chest-to-bar*; Jumping Pull-ups*

Min. 3 and 4: Rest

*Set box so that head is 6 inches in below bar and fully extend arms at the bottom of each rep.

Score is total calories+reps