4/30/2019

A. TTB; 40 for time 
UB, took about 1min


B1. Hanging straddle hold; amsap x2; rest 1 min
B2. Seated straddle lifts; 10 reps + amsap iso hold x2; rest 1 min
B3. Sorensen hold arms overhead on GHD; amsap x2; rest 1 min
B4. Side body arch hold on GHD arms overhead; 30 seconds accumulated x2/side; rest 1 min
B4 is by far the most difficult of this sequence


Row - 100m @ 70-75% (2:02/500m)
Row - 100m @ 75-80% (1:57/500m)
Row - 100m @ 80-85% (1:52/500m)
Row - 100m @ 85-90% (1:47/500m)
Row - 100m @ 90-95% (1:42/500m)
AMRAP Walking Lunge in 60 seconds 
AMRAP Burpees in 60 seconds 
Rest 4min 
x5 sets
I keep forgetting to record HR for this. However, numbers were very consistent. I got about 140-150ft for the lunges and 18 burpees each set