2 rounds easy:
5 v-ups
10 scap push-ups
15 air squats
Every :60 for 20:00 (5 sets of each):
1st: 10 alternating goblet reverse lunges
2nd: 5-10 toes-to-bar
3rd: 10 goblet squats
4th: :30 row or bike – treat as a warm-up for the 300m for time to follow…
*same KB/DB for both lunges and squats
+
For time:
300m row
+
5:00-10:00 mobility work – coach-led
Post results to comments.
A. 10 ttb, 53# kb. Holy humidity.
B. :55.4… damper at 7. Thought I was gonna finish a little faster but happy I somehow managed to maintain a 1:31-1:33 pace for a minute… Never really been sub 1:40 so yay!
A. 35lb KB and 7-8 ttb bc first cf workout since vacation so wanted to take it a little easy.
B. 51 seconds.