60 second row
60 second a-bike
60 second versa climber
60 second jump rope
60 second ski erg
60 second bear crawl
Notes: I did 8 rounds and my rows were the same at 212m. I ended up going 63 minutes because I really wanted to complete the last two. The bear crawls were harder at the end of the 60 minutes.
A1. Goblet Squat @30×1; 8-10×3; Rest 60 seconds
A2. 1-arm DB Push Press @50×1; 8-10/arm x3; Rest 60 seconds after both arms
A3. Barbell good morning @32×1; 8-10×3;
A4. DB Bench Press @2020; 8-10×3; Rest 60 seconds
A5. Weighted glute bridge @11×5; 8-10×3; Rest 60 seconds
30 second VC max feet
– Record feet per set
A1: started with 44×10, then 53×8 for the last two. A2: 30×8/s for all three rounds. My left side is defiantly weaker. A3: 65×10, 85×8 for the last two. The 85 was really heavy especially at that tempo. A4: 25×10, then 25×8 for the last two. Using breathing really helped to get through these. A5: A little confused with what you wanted on the GB. I ended up doing these back to back at the end.
The Versa-Climber pushed me at the end. I did 68, 73, 70, 75, 81. It seemed like the more tired and sore I got the less I had burning.
So this weekend in Naples is Canoe race weekend..usually the first sunburn of the season. I went to my pool and got some sun…lol! Maybe a little too much.