2/28/2018

A1. Hanging Alternating Leg Lifts ; 8/leg x 3 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 3 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 3 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed 
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
A1-C3 done


Assault Bike 10 Seconds @ 100% effort 
rest 1:50
x2 Sets
Got the high score on the assbike during the 10 second sprints


For Time @ 100% effort: 
2 RFT
10 Cal Bike 
10 Deadlifts @ 225# 
into
2 RFT
8 Cal Bike 
8 Power Clean @ 95# 
into
2 RFT
6 Cal Bike 
6 Power Snatch @ 95#
7:00
I went out a bit too hot on the bike for the first two rounds (over 500 watt average), and tried to hang on by pushing the bike pace in remaining rounds but I dropped off a lot on the last two rounds. However, I did go UB on the barbell movements.

20min Easy Bike/Row