A.
Four sets of:
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
Four rounds for time of:
400 Meter Run
30/20 Push-Ups
20 Air Squats
Stealing a bit from Performance today…
A. 4 sets
BP 5 x 185 // machine rows 8 x 225
B. 3 rds, 12:21
400m / 40 PU / 40 SQT
I did the workout first before the accessory work because it seemed like a great warmup…
B.
26:00 ?
Yikes…I did push a stroller for the 400’s
A.
15# dumbbells
Barbell pull ups (no rings)
Side planks
A.
45 Lb Dumbbell
Ring rows (I feel like I have doing these for days now…)
Side Plank accumulated time
B.
Row 400 Meters 2 rounds
25 Cals on Kill bike 2 rounds
30 Bar push ups
20 Air Squats
A. – from performance
Bench Press 70/75/80/80/80 kg
B. – from fitness
400 m run
20 Push-ups (scaled)
20 Air Squats
Time 15:25
Perfect scaling today! You were right in the time domain we are looking for. Great job!