AM
A1. Arch active hang; 30 seconds x6; rest 30 seconds
A2. Side plank on hand; 30 seconds x6; rest 30 seconds
A3. FLR on rings in full external rotation; 30 seconds x6; rest 3 min
Did those with no problems.
B. Negative body levers; 10 slow controlled reps not for time
Getting better at these. Kept legs straight.
+
10 rounds for time:
7 strict toes to bar
7 burpees
7 strict dips (bar)
21:40
This was rough, dips got hard half way through. Had to break them up a lot.
PM
30-20-10
thrusters 75#
(run 400m bw each set)
Had to do this outside in 30degree wet cold weather :) that was an experience!
Runs were tough, mike didn't tell me there was a hill half way through the 400 loop ha
Thrusters I broke 10/8/7/5 and 8/7/5 then last 10 ub
I wasn't sure if I was supposed to end with a 400 or just only do that after the 30&20 set so if that's the case my time was 9:30 and if you finish with the run it was 11:30, I went ahead and did the run just incase and yes my runs took me 2:00 :( my right calf was on fire!
Thrusters actually felt better today though, finally getting smoother with them!
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