Monday 061316

Warm Up
Row 500m
40 Weighted step-ups with 25/15lbs dumbbells

Back Squat
Speed work 8×2 @60% – No belt, sleeves, or oly’s – Keep very rest short.
Smooth form focus on the way down, all the speed on the way up.

Metcon
4 Rounds
15 Assault Bike calories
15 KB swings 70/53lbs
15 GHD sit-ups

Work
4 Rounds
80′ Sled push
Rest 3 minutes
Sled should be so heavy you fall over after 80′ or have to stop once or twice while you’re going. Looking for a slow grind here.