My quads are still pretty damn sore, but a big improvement over yesterday. Skipped out on the shoulder flexion stuff before class since they were going to get their work in. Went to the 4pm.
Warm-up
2 Rounds
- 200m Run
- 5 Rope Pulls
- 50′ Walking Lunge
Conditioning
4 Rounds
- 5 Rope Climbs (13′)
- 50′ Overhead Walking Lunge (45# plate)
- 25 Sit-ups
I was all geared up for this one! Had on calf sleeves for the rope climbs (which I haven’t used in at least 2 years), knees sleeves for the lunges, and the AbMat pad for the sit-ups. When I went to do a rope climb before the workout it had been so long I couldn’t remember how to wrap my feet. Anytime I’ve done a rope climb in the last couple of years it has been legless since I never do many reps. This was easily the most rope climbs I’ve done in a day and it went well. Was alternating on the rope with one other person most times when I got there, which worked out for rest time. I finished in 14:22.
Have I mentioned I’m loving this Ben Smith affiliate programming?!?!
Accessory
3 Sets
- 7/7 DB Shoulder Press (40#)
- 12 Kroc Row (40#)
