AM
15 min warm up - aerobic and light
(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)
+
20 reps at your pace
- dead hang to inverted - stick chest through and pause 1 sec at top, control lowering through scapulae
+
HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3
+
L sit in rings - accumulate 120 sec - shoulders down, neck tall!
+
10 min aerobic cool down
(1 min row, 1 min run x 5)
PM
2 sets of 3 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU's
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
25 m bear crawl
25 m farmers walk - 35# DB/h
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
row 100 m
5 burpees
(rest 3 min b/t each 3 min set)
Results:
AM - completed
dead hang to inverted got better as I went, all singles then last set was 5 reps UB
hs holds were done with an assist to stabilize
L sits on rings were challenging - 2 sets of 5s then 10s to finish
PM - rounds:
3+17, 4+9
4, 4+6m
3+10m, 3+100m
Legs are very sore, mostly quads but overall legs are stiff feeling. It may take a while to adjust to these double days. So far it has been a tough first week of She and having Amber to train with made the doubles much easier mentally. Making yourself do hundreds of meters of bear crawls on a hot afternoon alone is no fun. Thanks Amber!!
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