6/15/20

Day 1 of Week 7 ... this morning kicked my ass ... still a bit sore from the 24 minute EMOM last week ... legs were beat up going into this, got through everything, but it was an extreme ass kicker. The 45 second rest interval goes by very quickly.

Warm-up

3 Sets
12 Tall Kneeling Band Pull Aparts (1 second hold with arms wide)
6 Lateral Box Step Downs per leg (3 second lowering)
:30 Reverse Quadruped Crawl

-Complete

A.
Super Set

Back Rack Split Squat; 2110; 8-10/leg; rest 45 seconds x 4 sets

Pronated Strict Pull-up; 2011; 8-10 reps x 4 sets

-115# for 4 x 8 for the squats
-Pull-ups went 10/10/8/8

B.
Super Set

Cyclist Front Squat; 31x0; 8-10 reps; rest 45 seconds x 4 sets

Chainsaw Row; 20x2; 8-10/arm; rest 45 seconds x 4 sets

-115# for 4 x 8 on the squats
-50# DB for 4 x 10 on the rows

C.
3 Sets:
AMRAP 3
Assault Bike 20/17 Cals, in time remaining, AMRAP:
2 KB Split Clean R - 53/35#
2 KB Single Arm Rack Lunge - R
2 KB Single Arm Thruster - R
2 KB Split Clean - L
2 KB Single Arm Rack Lunge - L
2 KB Single Arm Thruster - L
Rest 3 minutes between sets

-Complete, don't remember the rounds, just went for intensity and didn't put the KB down each round ... I was so trashed from A and B I literally didn't want to do this, but once I got moving through it, it wasn't that bad.

D.
ROMWOD

-Complete