July 6th

SATURDAY JULY 6th

AM - MAP Varied

3 sets @ high effort:

20 Chin-ups

200m unloaded Prowler Push

2 min b/t sets

1:29

1:42

1:37

this was really really tough, i had a few second transition from the pull up bar to the prowler. I did the 200m in the street so there was only one turn around, our patio is 20-25m so it would have just been annoying to do 8 laps/round. Pull ups were unbroken all rounds, prowler just felt awful.

+

10 min extra rest

+

3 sets @ high effort:

20 Push-ups

20 Power Clean @ 65lbs

20 GH Sit-ups

2 min b/t sets

2:16

2:27

2:23

push ups got tough and GHDs always suck, that was tough. rounds 1 and 3 powercleans unbroken, broke the 2nd set

PM - Airdyne MAP

4 x 1 mile Airdyne @ 90%/3 min rest

2:49

2:38

2:40

2:43

I thought this would be faster so i started out wayyy to fast on set 1 and quads blew up, but settled down to a pace by the later sets, now i know for next time