9/10/16

This morning was a good time ... this was the most fit I've felt in the gym in a while. I really enjoyed my time in the gym this morning and got a lot of solid intensity out of this session. It was nice to not touch a barbell and was probably some much needed rest for my body.

A.
15 Minutes Handstand Walking Practice

-Worked on wall-walks, freestanding holds, walking forwards and backwards ... solid warm-up.

B.
4 RFT:
30 Calorie Row
20 Burpees-over-the-Erg
10 Bar Muscle-ups

-19:58 ... first round in 4:04 ... tried to maintain that pace, but fell off pretty hard on the rowing/burpees. Each set of bar MU was 6/4, felt very solid and consistent on them. Great workout.

Rest 10 minutes then...

C.
'Death by Strict Weighted Pull-ups (35#)'

-Finished the 7th set, didn't even attempt 8. Solid effort to get through 7 though.

Rest 5 minutes then...

D.
Every 3 for 21 (7 sets):
Hill Sprint (unknown distance)

-Each interval took about 30-35 seconds, I have no idea what the distance was, just went for intensity and speed ... really tough grade of incline, fun workout.

E.
3 Sets:
GHD Sit-ups x 20 unbroken reps
Rest as needed

-Complete