(1) warm up
bar MU
burg warmup x 2
(2) 3 rounds for time:
30 back extensions
30 straight legged situps
100 double unders
Time - 13:27
Foot drills and some stretches
(3) Bike intervals:
3 x 3 minutes on, 3 minutes off
(4) 3x:
200m farmer carries, 45# plates
Hip mobility drill
1 and 3 were straight arm carries, 2 was bent arm
(5) mob - wall groinage, w stretch, ballerina stretch, front rack + neck
- Notes: Another good day, I was feeling really warmed up and energetic for this one. Could have been faster on the metcon but I ran into a buddy from class and said hey for a minute or two in the middle. Bent arm farmer carries suck, I really like farmer carries and other varieties of carries in general.
- Sleep: 7.5-8 hours.
- Nutrition: Much better. Cleaned it up and I feel great as a result, go figure.
- Body: Slight soreness in my biceps, nothing else to speak of. Left elbow is a little hot, I'll ice and massage and it will be fine though.
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