Practice Double Unders for 15 minutes
Bulgarian Split Squat in Front Rack Position ( Demo )
5-5-5-5-5 @30kg
Five sets of:
Result: Double unders were OK. Front rack position could have been better, didn’t feel my elbows were up high enough but then did not have any issues with my wrists so not too bad. On the weekend with heavier cleans I felt much better about my elbows.
Row 3000 meters
Rest 3 minutes
Row for one 8 x 20/10 tabata
Result: Finished 3000 meters in 12:45 maintaining a steady 4:15 per km / 28-30 strokes per minute. Rower damper was set to 10. For the tabata set the rower damper to 8 and completed 56 calories in the 4 minutes.
Back Squats
5-5-5-5-5 @ 70kg
For time complete the following:
Bench Press
5-5-5-5-5 @ 73kg
For time perform the following:
Result: For the METCON it took – 8:15
Perform the following:
Results: Was just a random workout that I added to my run so didn’t measure it. The handstand pushups wend really well, all unbroken and full ROM. Run time recorded in RunningAhead.