Burpee 400m metcon

Warmup:

Leg lift circuit x 10

400m run
20 pushups
15 overhead squats, stick
20 assisted pullups
shoulder dislocates

dynamic stretches

Workout:

(1) 4 rounds for time of
400m run
15 burpees

Time - 13:09

(2) 50 ankle rotations, clock/counter cock each leg
50 single leg calf raises, each leg

(3) 2 x 25 assisted ring pullups



Notes:

• Today was short and intense. I was breathing pretty hard during the metcon, but went at a pretty good pace I felt like. Like always, the burpees were brutal even in small sets.
• I like the idea of doing large sets of assisted pullups, like sets of 50 or so just to work on the endurance and grip aspect to help with pullups.
• Slightly sore in my adductors but nowhere else really. Feel good overall.