EMOM x 40Min 1 – 40 sec row @ 2k pace
Min 2 – Dbl DB bear crawl x 16 alternating steps
Min 3 – 40 sec AB @ 10min TT pace
Min 4 – Dbl DB walking lunges x 16 alternating steps
Min 5 – Rest
Lunges are the worst part of this piece. I used 30lb db’s today, up from last week. Kept row pace under 1:40, around 1:37-1:38 – pretty stoked about that, except for the 6th round, where output dipped across all but got efforts back up in round 7 till finish. AB tried to keep wattage in mid to upper 400’s. Tried to use Apple Watch for heart rate tracking but it sucks, sometimes it would read it, bit more frequently it had a hard time catching up to real time measurements.
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Prowler push 8 sec ALL OUT, new set every 2:30 x 8 (rest longer after 4 as needed)
Did inside on rubber mats today, so kept it light but probably effected a little bit of speed/distance due to friction