Warmup

done

 

80’ lunge

into

15-12-9

db c+j @70

db box step over

t2b

into

80’ lunge

11:02 definitely can shave this down work t2b 10-5 8-4. Db were 10-5 8-4 but more work I can do this ub. Really want to retest this.

10 sets

10 dl @2:45

10 burpees to a plate

rest :60

:56- :49- :53- :52- :52- :52- :52- :52- :50- :53

felt really strong dl endurance is getting way better and breathing throw reps is improving. Really happy with this

 

for quality

75 thrusters @95

150 cal bike

225 drag du

21:02 moves steady
row

1k @1:46

rest :60

1k @1:44

rest :60

1k @1:43

rest 3:00

x2

all times spot on