February 6,7,8, 2018

Feb 6

2,000 Meter Row
150 Double-Unders
10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

 

Feb 7

Assault Bike Assault

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I kept the fast pace over 25 mph on first part, over 29 mph on 2nd and over 31 mph on third.  Make it more fun by penalizing lack of performance on the final 60 second sprint .  If it drops below 31 = 10 burpees, below 30 = 20 burpees and continue adding burpees for every mile an hour. 

Feb 8

Warm up with the Kettlebells then

5 kb swing at 53

5 pullups

5 walkout to spiderman reach

slow

then

do another round with a 70 lb kettlebell

Jump rope 3 min

 

Back to running today

21 Kb swings

21 pullups

Run 400

15 kb swings

15 pullups

Run 800

9 kb swings

9 pullups

Run 400