21-15-9 of
Cal Row
Burpee over Rower
Time: 5:48
E3.5MOM 4R of:
13 cal Bike
10 Wall Ball 9kg
10 Pylo Lunges
3R of:
15 Mountain Climbers
15 Russian Twist 24KG
30s Hollow Hold
60s Rest
40 Min Zone 2 Run (Indoor) | 6.69km | 5:59/km | 137BPM
E4MOM 5R
5 Front Squat @75% @47KG
7/7 Single Leg Hip Thrust on Bench
E4MOM 3R
6 Cyclist Squat 30KG DB
12 Barbell Good Morning 20KG
E3.5MoM 3R
10 DB Bench 16kg
1o 1 Arm DB Row 26KG
40 Min Zone 2 Run
6.39KM | 171SPM | 137SPM | 6:16/km
10 Min to find high box Jump of the day
E3MOM for 3R
3 Depth Jump 20inch”
8 Pylo Push Up
E6MOM for 8 Rounds (Alt between A and B)
A.
12 KB Deadlift 32kg
12 Burpee Pull Up
12 Cal AirBike
30 Wall Ball 6kg
B.
10 KB Russian Swing 32KG
12 Push Ups
12 Cal Airbike
15 Wall Ball 9KG
Row Intervals 16 x20s On: 40s Off (Mainly 6 cals. 4 7 cals, last one 8 cals)
21-15-9:
Row Cals
Burpee Over Rower
KB Swing @16KG
6:48
15 Min Easy Run
Few Mins of Drills then
10R of 30s On: 30s Slow (3:45 – 4/km)
5 min Walk
10R of 30s On: 30s Slow (3:326-4:02/km)
3min Easy Run
*Difficult. Not enough recovery
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.