Travelling in Victoria this weekend. Pretty city to run in, plus for a change the hotel gym is pretty decent (free weights, rower, large space, etc).
WARM
std warmup
MAIN
A. 7.5k run 48:44, 6:30 pace (actually a bit faster. Stopped a few times for pix, map check, etc)
B. 100 burpee challenge - Day 20
8 sets of 11 plus a set of 12
C. 3 rounds
{
5 wide grip pullups
5 chin ups
5 CJ 95#
}
D. 3 Dragon Flag Negatives
Never tried these before, so figured a gym full of mirrors might be a good place to start. Negatives were not too difficult and form looked ok, but doing the concentric portion of the movement was impossible!
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