- 5:00 BikeErg (2,484m)
- 80′ Lateral Monster Walk
- 80′ Monster Walk
- 12 alt Box Step-ups (24″, 50# DBs)
- 18/18 Landmine Curtsy Lunge Pulses (75#)
- 16/16 Single Leg Banded Hamstring Curls (red)
This was pretty nasty. The step-ups were heavy for me and then the pulses are just a grind. I know 75 pounds doesn’t seem like much, but it’s a good burn. My ankles are raw from the band. Need to figure out a different way to do those single leg or just do both legs.
Did seven reps at each of 45, 95, and 135 pounds to warm up the jerk.
- 7 Push Jerks (155#)
- 7 Pull-ups
- 7 Burpees
I saved this one from BTWB a couple of weeks ago. Just over a minute for round one and I could tell it was too fast. I tried to slow down my burpees to recover for each round of jerks because I knew I was losing them. I nearly failed my final three reps in the last round and they were ugly back breakers with a deeper redip to lock out the bar. Finished in 8:56. That was a good one. Pull-ups were all unbroken without a problem.