15-20 min progressive aerobic warmup
+
5 min AMRAP @max effort: (note HR)
10 KBS 70lbs
10 Burpees
Result: 5 rounds + 5 KB Swings
--10 min active rest @>130bpm--
15 min @85%(HR155-173ish):
Run 400m
15 Wallballs
AD 20 cals
10 GHD Situps
--10 min active rest @>130bpm--
15 min @85%(HR155-173ish):
Run 400m
15 Wallballs
AD 20 cals
10 GHD Situps
Result: 3 rounds + 300m Run
--10 min active rest @>130bpm--
15 min @85%(HR155-173ish):
Row 500m
50 DUs
15 T2B
Notes: 4 rounds + 105m
--10 min active rest @>130bpm--
15 min @85%(HR155-173ish):
Row 500m
50 DUs
15 T2B
Notes: 4 rounds + 105m
+
10 min c/d
10 min c/d
Notes: I had an emotional morning and was pretty tired going into the afternoon training session. I warmed up on the airdyne and refocused before hitting the first part of the workout. The pain set in about a minute in but I focused on breathing and keeping tight through my midline as to not fry out my back. I was pretty happy with my ability to push, especially since I was pretty tired. Didn't have the second gear on the next piece, but I kept consistent.
1.Need to pull the heel up on running.
I was just exhausted by the last piece. Rowing was just miserable. I was keeping just under 2:00 but it was tough. Double unders were unbroken all but one set. Same for T2B. Grip was limiter there. Hit my PRI work afterward. Tough day, but I know that there is light on the horizon.
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