AM
Bike erg 40 sec on, 20 sec rest
*continue in this format until you accumulate 10000m
Rounded up to 30 total intervals and about 11188m as I estimated about 30 rollover meters per interval
+
3x through, steady effort
8-10 straight leg situps
8-10 prone lift offs with PVC
8-10 good mornings with PVC
Check – prone lift offs are still one of my faves
PM
Ring MU thorough warmup
Check – used previous drills we’ve done plus tempo dips on ring thing
+
For time
50ft dbl KB farmer carry @ 32kg/hand
7-5-3 ring MU
rest 3-4 min bt sets (reps of MU go down each round
43-34-29 – felt a little heavy today…..what was cool today was if my kip was a little (straps being a off of center) off I felt I could correct it on the next rep
+
For time, high effort
15-12-9
OHS @ 95lbs
bar facing burpees
3:46 – 12 overhead squats is an annoying number in the middle, it’s still feels like it’s close to 15…..had a goal of hitting about 2.5 sec/rep on burpee and did so on 15 and 12, slowed down a little on 9 but so did my ohs