Went to the 9am class.
Warm-up
3 Sets
- 15 Reverse Hypers (50#)
- 5 Scap Pull-ups
4 Rounds
- 10 Jumping Jacks
- World’s Greatest stretch
- 6 Lunges
- 6 Air Squats
- 10 PVC Passes
- 10 PVC Good Mornings
Strength
- 8/8 Back Rack Reverse Lunge
- 8/8 Single Leg KB RDL
- 2:00 Rest
I did 45-75-95-105-115-125-135# for the lunges. On the RDLs I did one set with a 44# KB and then 6 sets with 53#.
Conditioning
10 Rounds
- 10 Front Squats (75#)
- 8 T2B
I went 4-4 toes to bars for nine rounds and then unbroken to finish at 10:04. Could I have gone unbroken the entire way? I doubt it. This one really hit those hip flexors!
Stayed after class for this little gem.
45:00 EMOM (alt)
- 40s cal Echo Bike
- 40s Cal Row
- 30s Target Burpees
That might be the longest EMOM I’ve ever done. You kind of settle in on a pace about halfway through.
When I’m in the heart of the Sissy Test tomorrow I may wish I hadn’t done all of these burpees! Now I’m heading up north for the weekend.
