AMRow 1k @ 90% aerobic effort (last 100m of each set are faster), start a set every 4:30 x 4
1:53.4
1:54.7
1:54.5
1:53.5
Low back got lit up this am. I spent a good 10-15 minutes before starting my warm up today making sure my hips were loose because i felt the potential of this happening.
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Straight arm side bridge with top leg abducted, ALAP/side x 3 sets/side
PM
EMOM x 36
Min 1 – 6 bar MU’s
Min 2 – 3 strict HSPU + 6 kipping HSPU
Min 3 – 12 alternating pistols with 18lb KB in goblet position
Min 4 – 15 DB thrusters @ 30/hand
Min 5 – 18 Row cals
Min 6 – Rest
muscle ups were the easiest part for me today.
Hspu- From rd 4 on, the strict hspu were a struggle
Pistols – my legs felt zapped in rd 5
Thruster – felt tons of shoulder fatigue in rd 3, kept breathing under control
Row – as I got more fatigued I had to work harder and harder but found a good rhythm
Rest – my favorite station.
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CARs full
about to start right now