comment 0

DeSapio 12-9-19

Morning: 12 Rounds

Curve Treadmill x 400 + PushUp x 12 + PullUp x 12

Curve Treadmill x 400 + PushUp x 11 + PullUp x 11

Curve Treadmill x 400 + PushUp x 10 + PullUp x 10

Curve Treadmill x 400 + PushUp x 1 + PullUp x 1

 

Evening:

Bulgarian Split Squat 5 x 5 each leg @ 100lbs

3 min EMOM

Min 1: Sled Push @ 135lbs x 40 meters

Min 2: Sled Push @ 90lbs x 40 meters

Min 3: Sled Push @ 45lbs x 40 meters

Then

Min 1: Sled Push @ 45lbs x 40 meters

Min 2: Sled Push @ 90lbs x 40 meters

Min 3: Sled Push @ 135lbs x 40 meters

Then

Min 1: Sled Push @ 135lbs x 40 meters

Min 2: Sled Push @ 90lbs x 40 meters

Min 3: Sled Push @ 45lbs x 40 meters

Then

3 Rounds

Sled Pull @ 95lbs x 40 meters + Farmer Carry @ 70lb KBs x 50 meters + KB OH Carry @ 40lb KBs x 60 meters

Sled Pull @ 120lbs x 40 meters + Farmer Carry @ 70lb KBs x 50 meters + KB OH Carry @ 40lb KBs x 60 meters

Sled Pull @ 145lbs x 40 meters + Farmer Carry @ 70lb KBs x 50 meters + KB OH Carry @ 40lb KBs x 60 meters

Then

Assault Bike max cals x 1 minute

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