The past couple of days - out of town

Monday - Stair runs and pushups

.75 mile jog

4 x ~200m stair climbs, 20 pushups after each
50 pushups after the last one

.75 mile jog


Tuesday - double under practice and 25 minute fartlek run


Wednesday - Metcon

double under practice

AMRAP in 20 minutes:
5 HSPU
10 single-leg squats, alternating
15 double unders

Score - 9 rounds even

100 4ct. flutter kicks (1 set)

• Notes on today's workout: difficulty - 6/10. My double unders have improved tremendously out of nowhere. I used to only be able to do single-double-single-double ect. but now I can knock out 20 in a row without breaking a sweat. The HSPU were the hardest part easily, and towards the end my ROM was not all the way to the ground. The single leg squats I did with my leg behind rather than in front of me...my balance still isn't good enough to do those quickly. Lungs were pretty much fine the whole time it was just shoulder/tricep fatigue that slowed me down.
• note to self - I have found that in doing these workouts with multiple rounds, working in double unders needs to be in sets of at least 20-25, as 15 isn't enough to get any kind of metabolic burn with the other exercises.
• Body condition: everything feels great, no soreness. My feet are a little tender, however, and have been for the past couple of days. Especially around the balls of my feet I feel slight soreness. Dunno what thats about.