1/24/2017

A1. KB 1-arm OH Carry; 60 seconds x 4 sets; rest 30sec

24kg kb used

A2. Hand Stand Trap 3 Press; 8 reps x 4 sets; rest 60 seconds 

done

B. RNT OHS; 8 reps x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=oeolnnmqiis

done

C. DB Windmill - 3 x 6-8 ea side; rest 60sec 

Used a 30lb dumbbell

+

Assault Bike Sprint 10 Seconds @ 100% effort 
rest 1:50 
x10 sets 
(rest 3min bw sets 5-6 and make it your goal to be as powerful as possible on each set) 

Watts were a little over 1700 for the first 5, for the second 5 it dropped to between 1550-1630