WARM
std warmup
50 wallball passes
200m run
MAIN
A. 10 min DU practice or "Flight Plan" (scaled)
I did the latter, but was told teh wrong rep scheme. It's supposed to be sets of unbroken DUs (5, 10, 15... up to 50, then back down to 5), but was told it was sets of 10.
So: 10, 20, 30, 40, 50, 40, 30, 20, 10, rest as needed in between sets. Fail any rep, start that set over.
Time: 7:50 (scaled)
(note that's 250 reps if you don't have to repeat any. The Rx version would be 500 reps!
B. 10 min MU practice
2x5 strict pullups
5x1 MUs, just working on technique
C. 1k row for time.
time: 3:43 (PR)
I added:
D. HSHolds
4x ~30s each
No comments:
Post a Comment