Cycle 1 Day 11

8/17/15

1.  Warm Up
A. 3 x 10 Good Mornings
B.  5 min AMRAP
5 Goblet Squats
5 GHD Situps

2.  Strength
Back Squat 5 x 5 @75% (184#)
5 @135/185/185/185/185#

Strict Press 5 x 5 @ 75%
5 @ 65/75/75/75/75#

3.  Bitch Work
8 Rounds
16 cal bike with 1 min rest
2:30/2:20/2:17/2:18/2:05/1:56/1:55/1:47

4a.  MetCon
3 Rounds
15 Push Press @ 95#75#
30 cal bike
60 DU

Time- 19:25