11 April

Training (230p)

A. 10 Sec Slow Spin on Air Bike
10 Sec @ 70%
10 Second Sprint
Rest 3m, x4
Max Watts Each Round
*71/71/72/72

B. 18m Amrap:
400m Run
10 PJ (155)
10 Over The Box Jumps (24)
50 DU's
500m Row
10 Heavy SB
10 Squat Jumps
50 DU's
*2+78 Reps (1 rep for each 100 run or row)
*Finished 410m Row

C. Max Set Bench @ 135#, rest 3m, repeat until 100 Reps
*31-26-26-18