Workout:
A. Weighted pull ups; 2-3x5; rest 2 min
20x2
20x2
20x2.66
20x2
20x2
B. Bent over barbell rows; 8-10x3; rest 2 min
85x8x3
C. Hip to rings kipping drill; 5 reps x5; rest as needed
done, not pretty
D. False grip strict pull ups @22x1; amrap x3; rest as needed
3, 3, 3
+
20 seconds assault bike @90% max output
rest 1 min
7 bar facing burpees @100% speed
rest 1 min
x10 sets
done, 97 cals total on bike, burpees close to +/- 20 seconds
+
30 seconds ski erg @90% max output
rest 1 min
30 seconds battle ropes
rest 10 sec
40 double unders AFAP
rest 1 min
x5 sets
done, 7 cals each round on erg, DU's: :50, :43, :35, :33, :25 unbroken
+
mobility work 20-30 min
done
I did this workout today because I'm off work and it looked too long to do tomorrow after work. Took me over 2 hours with the mobility which was good for today. As you can see, I feel like my body has forgotten how to swing on the rings. It has been a long time. The intervals went well. My du's got better as I went, more confidence. Now I'm hungry. Thanks!
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