3 Rounds of
15 Jumping Jacks
10 Alt Single Leg Bird Pickers
5 Hanging Scap Retractions
12 minute EMOM (6 rds of each exercise), alternating between:
A) +3 Burpees*
B) +3 Toes-to-Bar
* ascending ladder; add 3 reps each round: 3 Burpees, 3 T2B, 6 Burpees, 6 T2B, 9 Burpees, etc.; Reps do not have to be unbroken, just within the minute; If unable to complete required reps in time, next round ON THAT EXERCISE restart at 3 and continue as before (do not need to restart other movement).
Met-Con 2 (15 minute time cap, must be out the door for last run by the 12 minute mark)
40 Ab-Mat Sit-Ups
40 DB Russian Twists
Band Hamstring series
– 1min Straight Up
– 1min To Side
– 1min Across Body
Lot of ups and downs with this workout.
First, excited about the run – then it started raining and I saw 5:30 rowing (I never want to see row 3000 m on the board again).
Then the rain stopped and running was back on the table – then I remembered there was a first workout.
3 T2B = easy – 15 T2B = awful .
Finishing the 18 burpees was a good moment followed by the week’s activities (and maybe poor eating during the day) catching me with calves starting to cramp on the first 400m (worked it out by the end of the 800m).
Situps were no problem but everything after that was painful.
Finished on a high note with a combination of being done and seeing Dave and Emily still rowing away emphasizing how happy I was about the rain stopping just in time!