Running clock
0-5 min
100 wallballs (20lbs)
5-10 min
3 rounds of
10 Hang PC/PJ @ 115
10 bar facing burpees
10-15 min
AMRAP AB cals
3:30
4:59
53
51/29/20
3 rounds – was amazed how much my shoulders were smoked. I know we’re still a little behind on the shoulder endurance had to break up each round of bb work. First round was slow as shit, looked at the clock and made up my mind to really push the burpee, and I felt like I did a decent job at that point. Had about 35-40 seconds to finish the last set of burpee and did with 1 second to spare.
Bike – i felt like I spent the first 1 minute just trying to make myself move. The next minute I felt like I was just trying to get my arms to move. Minute 3 I told myself that you just have to try and move a little faster. Right about that time I thought you have to find a way, so goal was to get wattage around 300+ and kick for the last minute. Wasn’t really there but last 30seconds I believe I was in the 700’s. This was a perfect amount of suck.
Had to do this early in the am on a little less fuel and sleep. Not sure which is the lesser of 2 evils, a little more sleep and fueling with high humidity and high temperatures, or earlier in the am with less fuel and humidity but not disgustingly hot.
+
15 min easy cooldown
+
10 min mobility