Training

OPT Training

part 1:

Row 10 min @ Z1 warm up

+

30 unbroken double unders

(breathe 10 times through belly in place)

x 6

+

300 sec static ring hold accumulation

+

Row 10 min @ Z1

rest 6+ hours

part 2:

30,25,20,15,10 rep rounds for time:

Chin Ups COVP

Back Extensions

Results:

Part 1: completed. Rows were relaxed, static ring hold was done in 10 sets of 30 sec; 30 sec rest

Part 2: 10:45 

All back ext. were unbroken, pull-ups were done in as few sets as possible.