A. Seated leg extensions, 8-10 reps x 4; rest 1:30
30# (10), 40# (10) for rest.
B. Bicycle sit tups, 16-20 alt x 4; rest 1 min
20 for all.
+
8 x 400m, not repeatable with a 2 minute rest.
Round 1: 1:37.8
Round 2: 1:38.2
Round 3: 1:38.3
Round 4: 1:38.4
Round 5: 1:41.0
Round 6: 1:43*
Round 7: 1:43*
Round 8: 1:41.9
*Watch got messed up and recorded these two reps together as an 800m so I just divided in half. I doubt they were completely evenly split like that.
Run 1 mile at 8:45-9:00 mile pace, walk 7 minutes, run 1 mile at 8:35-8:45 pace, walk 7 min, run 1 mile at 8:15-8:25 pace
Mile 1: 8:40.9 (slightly faster than range by 5 seconds)
Mile 2: 8:27.8 (slightly faster than range by 7 seconds)
Mile 3: 8:12.3 (slightly faster than range by 3 seconds)
A. Gorilla rows, 10 alternating x 4, rest 2 min
35#.
B. Straight legs extended crunch/reach up, 10-12 x 4, rest 1 min.
Sent video. We decided I'm bad at these and switched to v-ups.
+
10 min EMOM: 2-3 perfect push ups.
3 for all.
+
A. Hang power clean x 2/front squat x 4; rest 2 min x 4 complexes
A. Barbell push press 5 reps x 4 sets; rest 2 min
35# for all.
B. Walking lunges, 12 steps x 4 sets; rest 1:30
20# dumb bells for all.
+
A. Goblet squats 10-12 x 4, rest 1:30
26# (14) for all.
B. Weighted Russian twist, 12-18 x 4, rest 1 min
12# (18). I think it was 12, amount was covered in paint.
+
