Workout of the Day
A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Russian Kettlebell Swings x 25 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/12 lbs)
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Wow this workout kicked my butt.
A. BS: 225/225/225/225 (that slow descent and pause were tough)
Pullups: 12/12/10/10
KB: 55# 25/25/25/25
Press: 35# 10/12/11/10 (i went lighter on these as my arms were done)
B. Ran out of time and steam. Did the 1K row in 4:01, dragged myself over to do 20 WB (18#, 9ft) and then moved right into my cool down/stretching.
Glad to hit some squats – felt like its been a while.
Nuts! – i was just reading the performance comments and realized I had misunderstood B. I thought it was row 1K, 20 WB, Row 1k, etc for 8 min. Oh well. Guess i could have squeaked out a few more WB.
No worries! Look at the bright side, you got some good rowing practice in! Woohoo