July 17, 2022

Daily score: 8

Workout:

#3

Gymnastic bodies:
- Manna (:30 L-sit)

:30, :21, :20, :15, :15

+
A. Single arm isometric KB farmers hold; amsap x2/side 70#; rest 90 sec bw sides

:50, :52

B. Barbell hip thrusts; 100 for time @95# in sets of 10 unbroken w/ 1
sec pause at the top of each rep

7:03

C. Wall sprint drill; 20 alt'ing reps with 1 sec pause at the top of
each rep x3; rest as needed
https://www.youtube.com/watch?v=A4CU50A2mOw
* be tight in the core, get as much tension in your mid line as you
can generate, keep posture as focus.

Done

+
3 sets:
15 heavy russian KBS
10 burpees
5 cals sprint ski erg
rest as needed to repeat speed from set 1

1:36, 1:34, 1:29

62# kb

Felt a little tired in the abs from yesterday.  Glutes were on fire by the end of the hip thrusts. The pause is what did it.  The wall sprints were tough!  Much tougher than they look.  Everything else went well.  Thanks!