Volunteer Burpees

My WHOOP recovery score was still only 39% this morning, but I have a lot more energy today. Had to knock out conditioning before lunch because I had an appointment to get the back window of my truck tinted.

Year of the Engine – Interval

15 Rounds

• 45s Row
• 45s Rest

Did 15 rounds of 1:00/1:00 at a pace of 1:39/500m two months ago, so wanted 1:37-1:38 here. Got 231-232 meters every round and could have gone a little faster.

Went to the gym at 4.

Warm-up

3 Sets

• 10 Reverse Hypers (160#)

2 Rounds

• 15 Air Squats
• 10 cal Row
• 10 Wall Balls (20#, 10′)
• 5 Good mornings (45#)

Strength & Midline

Deadlift

• 10×35#
• 5×125
• 5×145
• 5×165
• 5×185
• 10×215

Lifted with the girls so I didn’t try to go too heavy. That last set wasn’t feeling great. In between sets of deadlifts…

4 Sets

• 1:00 Weighted Plank (45#)

These felt really easy.

Conditioning

15:00 AMRAP

• 15 Wall Balls (20#, 10′)
• 15 Burpees
• 5 Bench Press (185#)
• 1 Legless Rope Climb (13′)

I did the burpees instead of 200m runs to give my calf a little more time and especially after feeling weird from the box jumps the other day. Going from wall balls to burpees to bench wasn’t pleasant. Got through 5+16.