4/11
Thorough upper body warmup
I felt I got a great warmup in here, might have been over kill but I needed no biofreeze on the upper body to get after it – so i do think that is a win
+
AMRAP 60 sec wall walks @ smooth effort
rest 3 min x 2 sets
7&7 – first set I came out and went for it, I had 5 at 30sec and I thought hell yeah, took a short break and then the 6th rep I noticed I had to take a lot more steps then the first 5 so that one rep took so much longer and drained more energy. So in the second set I wanted to have a strategy, do 3, short rest, but on the 2nd set I ended up having to take more steps on the 5th reps, so i ended up doing 3/2/1/1
+ (rest as needed)
For time
100ft dbl DB front rack walking lunge @ 50lbs/hand
rest 3 min x 2 sets
1:24–1:22 @ 55/h – 50s were being used so going down was not an option here, only up. – 1st set was a 50ft turnaround, but that was on a really stiff turf so that didn’t feel great on my knees so I was having to spend a ton of energy just to make sure I touched the ground but no so aggressively that it was painful, I guess I have sensitive knees and I didn’t even know it. So the 2nd set was with 25ft turnarounds
+ (rest as needed)
Every 3 min x 4 continuous sets
24 cal row @ 1200-1250 cal/hr, into easy recovery jog in remaining time in 3 min window
I know it was a recovery pace but logged distance on an air runner was 797
+ (rest 3 min)
Every 3 min x 4 continuous sets
24 cal ski @ 1050-1100 cal/hr, into easy recovery jog in remaining time in 3 min window
720 something I thinkl
+ (rest 3 min)
15 min continuous outdoor jog
Just over 2K, and all of it was uphill both ways.