5/7/2019

A1. Hanging straddle hold; amsap x4; rest 1 min
:20 - :20 - :20 - :18

A2. Seated straddle lifts; 10 reps + amsap iso hold x4; rest 1 min
:10 - :10 - :10 - :06
 A3. Sorensen hold arms overhead on GHD; amsap x4; rest 1 min
:45 - :46 - :45 - :44

A4. Side body arch hold on GHD; 30 seconds accumulated x4/side; rest 1 min
Arms were not overhead for this. It has been extremely difficult and taken quite a long time to accumulate the 30 seconds, so I kept my arms at my chest


20 TTB AFAP, into: 
AB - 200m @ 70-75% (250 W)
AB - 200m @ 75-80% (300 W)
AB - 200m @ 80-85% (350 W)
AB - 200m @ 85-90% (400 W)
AB - 200m @ 90-95% (450 W)
20 Burpees AFAP 
Rest 4min (can be active recovery on AB)
x5 sets
I had to use an assbike, the rowers were being used by the class. I also stopped doing T2B after set 3, my hands were getting beat up and with the brutal EMOMs tomorrow I decided to switch to 50 DU

Set 1 - 3:32, 10/10 on the T2B
Set 2 - 3:34 10/10 on the T2B
Set 3 - 3:38 10/10 on the T2B
Set 4 - 3:20 UB dubs (:27)
Set 5 - 3:18 UB dubs (:27)