15 min @75%(HR150-165):
Run 800m
20 Walking Lunges
15 Box Jump/Step-Downs 24"
Result: 2 rounds + 800m + 20 Walking Lunges + 7 Box Jumps
--3 min recovery--
15 min @75%(HR150-165):
Row 1000m
50' HS Walk
50m Farmer's Walk (moderate)
--3 min recovery--
15 min @75%(HR150-165):
Row 1000m
50' HS Walk
50m Farmer's Walk (moderate)
Result: 2 rounds + 700m
--3 min recovery--
15 min @75%(HR150-165):
Airdyne for cals
--3 min recovery--
15 min @75%(HR150-165):
Airdyne for cals
Result: 225cals
Notes: Got to the gym early and hit this one. Didn't fuel properly before hand (not enough gatorade) because I was feeling sluggish during the second AMRAP. Runs were a little tough today, just tight. Going from lunges to box jumps was rough. Rowing was ok, but was toasted. Held a 2:00 pace or under for all sets. HS walks felt okay though my shoulders weren't really warm. Broken into out and back 25'. Farmer's walk did with 32kg/hand. Out and back 25m. Jumped on the airdyne and tried to hold 15cals/minute which wasn't too bad. Felt good afterward though after hitting some 90/90 stretches, I had some pain in my right knee.
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