Late night at the movies. Didn’t feel like leaving home to go to the gym this morning.
Warm-up
- Crossover Symmetry Activation
- Bottom Squat Hold
- Bar Hang
- Thrusters (45#)
Conditioning
E3M 15:00
- 10 Thrusters (95#)
- 10 Burpees Over Bar
Originally thought 115# but changed last minute. Was a good call because it allowed us to keep intensity high. I was flying trying to keep pace with Bryan no the thrusters and was rep-for-rep the whole way. Right on his heels with the burpees too. Was taking us about 38-40 seconds to finish.
Gymnastics
10:00 EMOM (alt)
- 8 Pike HSPU (30″ box for feet, 2″ deficit)
- 12 T2B
Not difficult but it’s good to do some lighter reps instead of strict against the wall. Toes to bar felt good and were all unbroken. Getting better at the re-grip in the middle of bigger sets.
More Conditioning
- 25 Box Jump Overs
- 25 V-ups
- 50 Plyo Lunges
- 25 V-ups
- 25 Box Jump Overs
Went with side-to-side jumps to start. I think I took 3 sets for the first V-ups, 4 sets for the lunges, 2 sets for the last V-ups, and then did the last 25 jumps turning and facing the box so I wouldn’t trip over it. Finished in 6:26.
Tabata
- Bottom-to-bottom air squats
Looks innocent enough right? Had never tried this before. It was horrible about 3 rounds in. I even sat down on my ass for a little bit in round 6 because the burn was so bad. I think I got 63 reps. Talk about pumped up quads!