A.M.
20 min Run @ Z1
2.5 miles
8:00 pace
P.M.
15 min @ 75% aerobic effort
25 Unbroken Double Unders x 3
10 Russian KB Swings, 70#
10 Box Jumps, 24" step down every rep
7 Strict Pull Ups
7 Strict Ring Dips
P.M.
15 min @ 75% aerobic effort
25 Unbroken Double Unders x 3
10 Russian KB Swings, 70#
10 Box Jumps, 24" step down every rep
7 Strict Pull Ups
7 Strict Ring Dips
3 full got through 4 strict pull-ups before time. Pull-ups and ring dips were solid. Got some work to do on DU. On final set in rounds 1 and 2, did 22 and 24, meaning i ended up doing 4 sets. Got better today for sure though.
rest 5 min
15 min @ 75% aerobic effort
Row 250m
15 Wall Ball, 20#
10 Burpees Over the Erg
L-Sit Hold x max hold
10m HS Walk
2 full, 3 m on handstand walk. (Almost 3 full)
L sits were 9-10 seconds a piece.
Ended up rowing outside. Burpees in the grass were fun. Ha.
Good day of work. Gonna try to get on the water and enjoy this weather, then hit the ground running on Monday.
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