Heat
Warmup + light deadlifts (2x10, bar), snatch progressions w/ bar, handstands
(1) 21-15-9 for time:
Push press, 30# DBs
Pullups, chest to bar
Time - 5:20
10-15 minute break
Stretch shoulder extension for 4-5 minutes
(2) CFE - Bike time trial
1 mile warmup
10 mile TT - 18:09
Gear 5 for first half, gear 6-7 for second half
1 mile cooldown
(3) MWOD - couch stretch w/oblique bias, ballerina stretch
- Notes: Forgot the feeling of a short brutal metcon...felt awesome. The C2B was getting tough and I missed a few reps here and there. Time trial went well and I tried to go pretty hard. Opening up my hip flexors with the mobility felt great after sitting on the bike.
- Nutrition: Not too shabby. Might not have had enough dinner.
- Body: Abs, glutes, and anterior shoulders sore. I can feel my glutes getting sore already, might be from push presses, which I haven't done in a while.
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