6/27/17

I was extremely tired when I woke up this morning... the last two days have kicked my ass ... had to modify the class workout a bit as there were dead-lifts in it... I've been pulling off the floor a bunch, so I wanted to switch it up... added in some accessory work after the class and overall ended up getting in a solid cardio/gymnastics session. Despite being extremely tired, I felt pretty good on everything once I got moving.

A.
For time:
1600m Run
21-15-9
Burpee Box Jump Overs (24/20")
HSPU
1600m Run

-23:30 ... don't remember my times for any of the splits, I wasn't really paying attention, just got all the work done... felt solid on the running.

B.
3 Sets:
Front Rack KB Hold (53/35#) x :45 right side
Rest :15
Front Rack KB Hold (53/35#) x :45 right side
Rest :15

-Complete ... way harder than I thought it would be.

C.
3 Sets:
Strict Stationary Dips x 15 reps w/ 1 second hold at top
Rest as needed
KB Row x 20 reps (10 each arm @ 72# KB)
Rest as needed

-Complete

D.
3 Sets:
Strict Supinated Grip Pull-ups x 10 reps
Rest as needed
1 Arm Overhead Squats x 20 reps (10 each arm @ 40# DB)
Rest as needed

-Complete ... overhead squats with 1 arm are brutal.