7/2/2019

A1. Star side plank; 60 seconds x2/side; rest as needed
A2. Hollow body hold on GHD machine; 60 seconds x2; rest as needed
A1 and A2 done

Side Lying Ext Rot 1x12/side 1kg

Banded Bent Arm Ext Rot 1x12

Banded Alternating Bent Arm Ext Rot 1x6/side

Band Pullaparts 1x12

Subscap Gemini Release 

Wall SA Bent Arm Rotations 1x12/side 1kg

Sequenced Rotation to Press 1x12/side 1kg

Did all these prior to the EMOMs and AMRAPs

+
6min EMOM: 
Odd: 10 Burpees AFAP over Barbell 
Even: 15 Sec Assault Sprint for Max Cals in time 
:22 - :24 - :22 for the burpees
11.5 - 10 - 6.8 for the AB cals

This was absolutely horrible and I was not expecting it. I would finish the burpees and have to kneel down because I felt like I was gonna pass out. This is the same thing that happens when I do MU or thrusters

+
8min AMRAP: 
Row 15 Cals 
10 Box Jumps 
30 Double Unders 
4 Rounds + 5 Box jumps
The row was around a 1300-1350 cal/hr pace, I stepped down on the box jumps with the exception of the last 5, and UB dubs


6min EMOM: 
Odd: 10 Burpees AFAP over Barbell 
Even: 15 Sec Assault Sprint @ 600+ Watts
I think I completed the burpees in :24-26 seconds, not sure about the cals

+
8min AMRAP: 
Row 16 Cals 
8 BFB
5 rounds + 4 cals
Row was at a 1300+ cals/hr pace for the first 4 rounds, and around 1280 for round 5