4/9/2019

A. Toes to bar - amrap unbroken 
40

B1. Hanging straddle hold; amsap x3; rest 1 min
:15 - :20 - :18

B2. Seated straddle lifts; 10 reps + amsap iso hold x3; rest 1 min
Done, but these were pretty difficult. I had to lean back a bit to be able to lift my legs off the ground for this one.

B3. Sorensen hold arms overhead on GHD; amsap x3; rest 1 min
:45 - :40 - :38

B4. Side body arch hold on GHD arms overhead; 30 seconds accumulated x3/side; rest 1 min
Done

Yo B1-B4 were nasty and very difficult

C. Toes to bar - amrap unbroken
27

+
Row - 100m @ 70-75%
Row - 100m @ 75-80%
Row - 100m @ 80-85%
Row - 100m @ 85-90%
Row - 100m @ 90-95%
AMRAP Lateral Burpees over Erg in 90sec
Rest 4min (can be active recovery on AB)
x5 sets

Set 1 - HR at start = 108, HR at end = 170, 21 burpees
Set 2 - HR at start = 94, HR at end = 174, 21 burpees
Set 3 - HR at start = 96, HR at end = 175, 21 burpees
Set 4 - HR at start = 94, HR at end = 178, 21 burpees
set 5 - HR at start = 100, HR at end = 180, 21 burpees