Friday
AM
5 MU's
15 KBS unbroken - 1.5 pd
35 DU's
rest 2 min x 4
+
5 burpee box jumps - 24"
run 30 sec @ 90%
rest 90 sec x 4
+
AD 60 sec @ 90%
rest 1 min x 3
PM
1 min versa
1 min row
1 min AD
1 min run outside
1 min skipping
X 6 - easy effort flush
Comments/results:
AM
The first set went well had some fun and felt efficient on the rings. KBS felt fast and strong and du were unbroken except last round broke once.
+
Burpee box jump felt good run was tough about 12.0 mph for 30 seconds each round last round was tough.
+
I feel like I went out a little strong on the first min. I maintained 650w+ first round and second and third rounds I held 500w.
PM
Nice and easy pace everything felt good.
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