30 Jumping Jacks
20 Mountain Climbers
10 Alt Lunge and Twist
5 Hanging Scap retractions
10 Pike Position calf raises/ side
5 Plank to Squat
10 Straight leg swings/ side
A) Run 400 M/Max Burpees in remainder of 3 minutes/ 1 minute rest
B) 30 KB Swings/ Max Toes to Bar in remainder of 3 minutes/ 1 Minute Rest
I’m still sweating! Great workout though.
This was definitely a sweat-fest. I held through the run/burpees, but those KB swings got to me. And then going right to the T2B grip was difficult. A lot of fun overall!
I subbed a 400m row, and by the end of each I was spent. I managed 9-10 burpees per round, which were not pretty.
After one round of Russian swings with a 12 kg, felt it in my low back a little so switched to band pull-throughs, which were actually more tiring. I did hanging knee raises, tried to focus on pushing the bar away and getting full hip extension on my kip. On the last round my hands were starting to hurt (I later discovered a new blister) so I finished with sone V-ups. Manged about 22-23 reps per round. My limitation on those was really my shoulders and grip.
Basically 4 rounds of crash and burn on my part, but thoroughly enjoyed it. Nice one!
I used 12KG and ended up switching to V-ups after the first round just because of my grip. I can do knee-ups ok, but once I start swinging on the bar my hands start to rip.
On the third round of the run, I was the last person in my group. This random guy in street clothes with a huge beard and ball cap started running behind me, encouraging me, and basically ran me all the way back to the gym. It was super random, but made me run faster, so blessing in disguise? Really funny.