9/2
A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best)
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B1 – 6 thrusters @ 135lbs, rest 20 sec
B2 – 12 thrusters @ 95lbs, rest 20 sec
B3 – 24 wallballs @ 20lbs to 10ft, rest 4 min x 3 sets
Man i really like these set ups, forgot to prepare myself and bring a 20 with me and I was not going to do the 24 with 30, probably would’ve broke and that defeats the point so used slam ball, and I felt that was harder as you had to grip it a little more
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C1 – 1-arm DB OH walking lunge x 30ft/side @ 35lbs, into
C2 – Dbl DB OH walking carry x 120ft @ 35lbs/hand, rest 2 min x 3 sets
120ft dual oh was a bitch, if i had multiple turnarounds that was way harder than the last one where I set it up to do 60 out and back, goal was to fight overextension through the lumbar, and did ok but as I fatigued that was a fight
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Every 2 min x 16 sets (3x through)
1 – 90 sec echo
2 – 90 sec row
3 – 90 sec ski
4 – Walking rest
*consider these strong working efforts. probably 62-63 RPM bike, 1050-1100 cal/hr row, 900-950 cal/hr ski
I felt it was easy to hit numbers on bike and ski, row felt like more work than the other two, I still had no problem being in this range, but if I would catch myself zone out too much I might dip below but that didn’t happen on the other one’s