General Warm-up
3 Minute Easy Bike
Into…
Three rounds of:
10/7 Calorie Bike
20 Alternating Lateral Lunges
Followed by …
Two sets of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings
“Six Shooter”
Every 5 minutes, for 30 minutes (3 sets of each) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
4 Deadlifts (225/155 lbs)
8 Bar-Facing Burpees
12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)
Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
Compare your results to May 21, 2024.
24:03 total Rx
Row- 3:40/3:46/3:51
Work- 3:56/4:10/4:40
S1: 3:56, 4:10, 4:12
S2: 4:30, 4:37, 4:35 (20kg dB)
24:10
4:00/4:00/4:10=12:10
3:40/4:00/4:20= 12:00
S1. 3:46/3:55/3:55
S2. 4:22/4:21/4:55
Not gonna add that to see what the fuck it sums to. Brain hurts too bad!
25:14 🤓