A1 – 1-arm push up plus x 4-5/side, rest 30 sec
A2 – 1-arm push up plus from elbow x 4-5/side, rest 30 sec
A3 – Plyo push up with single arm catch x 4-5/side (alternating reps), rest 30 sec
A4 – Single arm down dog x 3/side, rest 30 sec
A5 – Single arm rotate through x 4/side (alternating reps), rest 90 sec x 2-3 sets
This was awesome – loved it!!!!
B – 1-arm DB snatch balance x 6/side with a 1-2 sec pause in bottom for stability, rest 30-45 sec bt arms x 3 sets
50-60-70 – tried to stay in neutral hand position, I felt this was where I was most challenged to stabilize. If I went into pronation it was easier to hold in the bottom, however I assumed this wasn’t the takeaway. Did use my lifters though, warmed up in my regular shoes and thought it might have gotten dicey.
C – 1-arm DB OH walking lunge with high knee follow through x 30ft/side x 3 sets, rest 30-45 sec bt arms x 3 sets
70 – this might have been a bit aggressive but I wasn’t going to back down or stop
D – 1-arm banded KB OH carry x 40ft/side x 4 sets, rest 30 sec bt arms (https://www.youtube.com/watch?v=VCJWaw7ZlQU)
Wanted to do 70 but couldn’t move that bitch off the ground – moved the 50 and that should got harder and harder each set. 4 sets today was perfect.
+
EMOM x 12
Min 1 – 40 sec bike @ 400+ watts
Min 2 – 20 DU’s + 30ft HS walk
Min 3 – 40 sec row @ 1300+ cal/hr
rest 5-6 min
EMOM x 12
Min 1 – 40 sec bike @ 425 watts
Min 2 – 3-4 burpee ring MU’s
Min 3 – 40 sec ski @ 1100+ cal/hr
Goal was to keep 425 watts for both bike EMOMs – stayed bt there and 442
Calves were still pretty smoked from flight simulator, but luckily it was only 20. Hanstand walks started slowed but felt really good, my shoulders were tired from the oh work before and they finally loosened up.
Row goal was to stay above 1400, solid on that – ski was to stay above 1200, not as solid there but was always above 1175. Burpee muscle up probably elevated my heart rate more than anything – got sloppy on a couple of reps, but I like the movement and making me focus on getting quickly into good position.