60m EMOM
60s Ski 11cals for 15mins, then 10cals for 15mins
60s Row 11cals for 15mins, then 10cals for 15mins
60s 10m Sled Push 55,75,95 (increase every 10mins)
Only managed 30mins. 11 cals is insane. Went too hard.
Blog
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071025
AM
30 Min Run Max Distance – 5.85KM | 153BPM | 5:08/km | 188SPM
PM
Box Squat 5×3 @70KG
Romainan Deadlift 3×3 @80KG
Mess around with 4KG Clubbell -
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1 power clean+ 1 front squat + 1 push press @40,45,50,55,60,65,67(missed push press)
4R of:
10KB Swing @32KG
15 Belted Squats (Machine) @50KG
80m Reverse Sled Drag @125KG
Core Work
10 GHD Sit Ups (Practice)
20 TTB
50 Back Extensions -
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Redline Singles Intermediate Simulation @ Savage Gears
31:46 (Missed 70m of Mule Carry) | 149BPM -
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3 rounds NFT
8 hip thruster @100KG
8 staggered leg trap bar deadlift/leg @60kg
8 slow tempo calf raises @40kg
5R of:
30 Cal Ski
30 Wall Balls
60s rest
Time: 26:06