std warmup
400m treadmill
2x
{
10 DB push press 26#
10 KBS 36#
10 pushups
10 RDL deadlift 26#
}
MAIN
A, B, both partner workouts - 1 rests whil other rests
A. 12 min AMRAP
400m run buy-in
{
10 HSPU
15 cal row
}
4 rounds + 10 HSPU + 1 cal
4 min rest
B. 12 min AMRAP
400m run buy-in
{
5 Deadlift 225# (Rx was 7x285)
15 cal AirDyne
}
4 rounds + 1 DL
I added:
C. 3 rounds, not for time
{
1 slow 10-15s MU
3 tuck front lever raise
}
[Later in day]
D. 3.5 mile mountain bike w a pretty beefy climb (500ft downhill, 500ft up in the last 1.1 miles
[Later in day]
D. 3.5 mile mountain bike w a pretty beefy climb (500ft downhill, 500ft up in the last 1.1 miles
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