January 20 - Conditioning "Hostyle"

This was a great conditioning workout.

I started with 5 minutes on the bike to warm up because my legs felt like they had concrete poured in them.

Javorek Complex

Upright Rows
Hang Cleans
Squat Thrusters
Good Mornings
Bent Over Rows

6 reps of each excercise concurently, for 5 total sets with a 60 seconds rest between sets. This got my sweat on nicely. Performed the lift with 35 pound dumbells which was a challenge on some and way to easy on others.

Burpees - 10 reps
Pushups - 20 reps
Body Squats - 30 Reps

I did as many of these cycles as I could in 11 minutes.

I ended up going through the cycle three full times and was 6 burpees into my 4th.

500 M Row - For time - in 2:07