Warm Up: 500m row: 2 rounds of: sampson stretch, 8 ring rows, 8 russian kettlebell swings, 8 air squats (hold three seconds at the bottom)
Conditioning: "Frellen"
- 400m Run
- 21 Thrusters
- 21 Kettlebell Swings
- 21 Pull Ups
- 400m Run
- 15 Thrusters
- 15 Kettlebell Swings
- 15 Pull Ups
- 400m Run
- 9 Thrusters
- 9 Kettlebell Swings
- 9 Pull Ups
- 400m Run
21:51 with 65lbs and 44KB
I probably could have gotten under twenty minutes with this workout, but I have been starting to notice that I get a little sick and out of breath when I go too hard. I took a few water breaks and ran slower than normal on the runs so that I wouldnt overdo it. I have not been paying much attention to the "stay under 140 heart rate" recommendation, but since I have started to feel a little iffy with the high intensity workouts, I decided I need to slow it down today.
Yeah, I just decided to take it nice and easy and murder everyone else's time anyway. No big deal... Haha!
ReplyDeleteLol! I didnt murder times! My weights were easier than Holly and Melissa, so I was able to go faster than them anyway
ReplyDelete