A1 – Single leg plate RDL to toe off (crossbody plate path) – 5/side (let me know if you got the vid i sent separately)So I love these, felt pretty exhausting as I’m assuming the effort of extension here is kind of kep, plus balance and the crossbody movement.
A2 – Banded glute march with slam ball in bear hug x 50 steps, rest 2 min x 5 sets
done
+
10 rounds for time
5 HSPU (open standard)
15 row cals
30 DU
15:31
I told myself that I have to flirt with higher end effort on rower, still could’ve gone faster but did not allow myself to go below 1100 cals/hr and wanted to try and hang out at 1200. Mid way through, around rounds 5-7 found a groove in the low 1300’s. Pretty happy with this effort personally. Finished round 5 at 7:46, I know this isn’t a lot of hspu, but for me a personal victory from the standpoint that I didn’t have the issue of fighting and spending a ton of energy in the eccentric. Tried to make transitions super quick as well. The only round I clipped on dubz was round 1, lack of concentration
(Not sure if any relevance but time on rower for 150=8:20)
+
B1 – DB side bends x 12/side, rest 45 sec bt sides
Said screw it and went for 70lbs, a little uncomfortable after in the QL but movement overall felt pretty good
B2 – 1-arm KB oh press from squat x 8/side with heels elevated, rest 1 min bt sides x 4 sets
35
+
10 min mobility work
done
+
5 min box breathing
Done