One set of:
Jog x 800m
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Cossack Squat x 10 reps
youtube.com/watch?v=_nCVEBKwhME
Scapular Pull-up x 10 reps
A.
Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
20 Box Jumps (24″/20″ – jump up, step down)
10 Wall Walks
5 Ring Muscle-Ups
A. e10mom 1000m row 20 box jumps 20″ box 10 wallwalks 5 ring mu
7:57-8:30-9:12-9:38
I have childcare today and this looked to good to pass up We have a solid heat wave going right now and at least some of the time lost was due to that keeping my hr up.
I’m happy with this perforance!
Wowzer. Ouch
Ran 800 instead of row. BMU instead of RMU.
8:18
8:16
8:54
9:17
Told myself I could run slow instead of taking extra rest after round 3.
All BMU UB. Those wall walks were a boss!
1st rnd capped 1 bmu…took 5 mins to do 4 more. Then subbed to 500m row for 2 more rounds… 2 more bmu
A: Subbed 5 strict pull ups and 5 push ups for muscle ups: 6:45, 7:35, 8:45, 9:20 (32:25)
Four rounds of:
1000m row
20 box jumps
10 HSPU
3 MU
(Left 1-2 min of rest each round)
Only had time for 3 rounds and MUs are non existent for me.
Rd 1 6 wall walks
Rd 2 8 wall walks
Rd 3 8 wall walks