5m Cal Bike ~ 2:30 R
4m Cal Bike ~ 2:00 R
3m Cal Bike ~ 1:30 R
2m Cal Bike ~ 1:00 R
1m Cal Bike
Stan ~ 69/64/50/48/22
Warm-Up
3m Easy Bike
5-3-1
Spidey & Reach
Walkouts
Then...
low intensity...
30s Single Unders
5 HR Push Ups
20s D/U
1 Wall Walk
10s D/U
1-3 Strict HSPU
--------
AMRAP in 5min:
25 D/U + 2 HSPU
25 D/U + 4 HSPU
25 D/U + 6 HSPU
25 D/U + continue to add 2 each rnd
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Low Intensity
10 cal Row
7 KB Swings (light)
5 Push Press (light)
7 KB Swings
10 cal Row
---------
PUSH PRESS
Work to Heavy 3-Rep Push Press
--------
WATERWORKS
For Time:
50/35 Cal Row
40 KBS (55/35)
30 Push Press (115#/80#)
40 KBS (55/35)
50/35 Cal Row
A.Johns ~ 5 Rnds / XX / 17:30 (45# PP)
Z.Wendt ~ 4rnds + 31 / 155# / 14:29
tb ~ 3rnds + 26 / 155# (2@185#) / 11:59 (2:34/UB/11-10-9/20-10-10/2:50)
Blessed be God who lives forever, because his kingdom lasts for all ages.
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