Wednesday January 11, 2017

Afternoon-Evening Session
1. Front Squats -- 7x4 @ 75% (every 90-seconds)
2. seated single-arm db/kb press -- 4x5 (each arm)

3. Assault Bike intervals:
     a. 5-minute warm up
     b. 6 rounds of:
           15-seconds @ gear 6 (85+ RPM)
           1:00 @ gear 2 (60-64 RPM)
           15-seconds @ gear 6 (85+ RPM)
           2:00 @ gear 0 (anything over stopping pedaling)
     c. 5-minute cool down


4. for time -- 50 handstand push ups (every break = 12 6" target burpees)

Results: 

Notes: