Wednesday
7am
3 sets:
5 burpees AFAP
10 box jumps AFAP - 24/20"
Row 25 sec AFAP
rest 2 min after set 1, 2:30 after set 2
(rest 5 min)
3 sets:
2 rope ascents - 15-20'
7 TnG shoulder to overhead tough
Run 20 sec @ 95%
rest 2 min after set 1, 2:30 after set 2
(rest 5 min)
3 sets:
Airdyne
30 sec all out
rest 4 min b/t sets
This was fun/painful! The first triplet was great I actually held around a 1:18 pace for the row that is the first time I've seen those numbers.
I used 155# for the second triplet. I really need to work on my tng shoulder to overhead so this was really good for me. Rope climb felt awesome.
AD = Pain not much more to say. Our monitor doesn't work so its hard to say much more about it. Just all out and it hurt!
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