AM (after thorough warmup)
Run 3k for time
13:37 (13:45 on 12/12)
1K – 4:31
2K – 4:37
3K – 4:29
Started a slower pace today, which was obviously beneficial. Also did by myself this time which had a difference on pacing. The last 1000m I kept telling myself that it was ok to be uncomfortable so pretty happy. Now just need to get familiar with pacing better so I can run negative splits.
PM
3 rounds for time
4 MU
8 HSPU
12 GHD situps
4:33
If there was a 4th do not think I would’ve been able to do the muscle ups unbroken. GHD’s definitely took a ton out of my kip mostly in rd 3 not as much in rd 2.
+
B1 – Hip extensions x 15, rest 1 min
Done
B2 – Thigh slaps in supported handstand, 10/side, rest 1 min x 3
These sucked