Man Down in the Third

Out in the garage at 4pm.

Warm-up

• 5:00 SkiErg (1,058m)
• Monster Walks
• 10 Back Rack Reverse Lunges (45#)

Did the monster walks around my ankles it’s a whole different ball game.

Strength

5 Sets

• 16 Back Rack Reverse Lunges (95-115-125-135-145#)
• 16 Kossack Squats

Felt good. I loosen up so much after two sets of the Kossack squats.

Midline

3 Rounds

• 20 alt V-ups (20# MB)
• 10 Renegade Rows (50# DBs)
• 10/10 Partner Banded Rotations/Holds (red)
• 20 OH Side Bends (20# DB)

That was tough, especially the parter stuff!

Conditioning

2 Rounds

• 10-8-6
  • Thruster (95/65#)
  • Burpee Pull-ups (normal height)
• Rest 3:00

I warmed up with five empty bar thrusters. Went out a little too hot on the burpees and it took some getting used to them. Settled in on a mostly step up and down method. The thrusters felt good. My times were 3:54 and 3:45. It was actually supposed to be three rounds, but two thrusters in to the third I tweaked my back. FML!! Hopefully it’s just minor because after about five minutes in the reset position, I was moving around pretty well. I’m setting here with ice on my back as I type this.