Plyometrics and light warmup
(1) Beep test: 60 feet back and forth to a timing beep
Starts at 1.1 and I made it to level 16.2
(2) 3 rounds:
3 turkish get-ups, 26# KB
10 GHD situps
14 renegade rows w/ 20# DBs
(3) Row 500m
Stretch
Comments: This was my first time doing the beep test and its pretty tough. The nice thing about it is that you can step out at any time, and at some point it becomes physically impossible to make the beeps but it becomes pretty all out. It starts at a pace of about 10 seconds for the 60 feet and very, very gradually speeds it up and turns into wind sprints. It is also lasts deceivingly long, as I actually felt like it was more of an endurance than a speed test. Went to the weight room after and did an easy workout...my hammies and glutes are pretty fried from yesterday so I didnt want to do anything crazy. Tomorrow will either be a day off or a very easy recovery run/swim.
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