3/14/18

Dropped into Invictus for the 6pm Competitor's class... barely made it as my training went way over schedule again... it was really nice to get off base and hit a quality class at Invictus. Great stuff, had a good time... wasn't too taxing, but glad I got this activity in. Good last workout before the taper into 18.4.

A.
Every minute, on the minute, for 15 minutes:
Front Squat x 1 rep @ 75% (275#)

-Complete

B.
Every 7 minutes, for 21 minutes (3 sets) of:
40/30 Calorie Row
30 Box Jump Overs (24″/20″)
15 Strict Handstand Push-Ups to 2″/0″ Deficit

-4:27 (10/3/2)

-5:10 (5/5/3/2)

-5:58 (5/3/2/2/3) ... deficit was rough... this was a challenge for me, but glad I got stuck with the deficit... a lot of people did not go deficit.

C.
Three sets of:
Death March x 20 Steps
Immediately followed by…
Hip Thrusts x 20 reps 

Rest as needed

-Complete

D.
Three sets of:
Single-Arm Suitcase Carry x 100' feet each arm
Rest as needed
Bent-Over Dumbbell Reverse Fly x 10 reps (2 x 15#)

-Complete