EMOM x 12
Min 1 – 20 sec strict press @ 115
Min 2 – 25 sec sandbag/stone over yoke
Min 3 – 30 sec AB @ 350-400 watts, pace you’d expect to hold for the DB/rope workout
Press – 10-10-11-8
Sandbag – 2-0-2-3 – brain fart on the second set, zones out with the clock and then tried to rush it with poor mechanics and bad angle of bag to get it over the yoke. All done with 200lb bag
Bike – 10-9-9-8 – first set was in low 500’s upper 400’s, next 2 around 461, last set was low 400’s made myself slow down to see the difference.
+
2 sets for times
Row 20 cals
15 chin over bar pullups
Row 15 cals
8 chest to bar pullups
rest walk 3 min bt sets, ensure you protect hands here, no rips!
2:58
2:55
Experimented on the second set, did chin over at 8/7 with a quick break. Second row was faster than in the first sets 15 cal row. Just above 1200 cal/hr. Butterfly c2b broke down at 4 though.
+
B – Single leg good mornings with knees touching, empty bar, x 4/side x 2 sets, rest 30 sec bt sides
C – Lightly loaded kang squats 2 sets of 6, rest 90 sec
done at 95
D – Hollow rocks – 3 sets of 20 sec, rest as needed
Done