I had a 4-day weekend and learned how to ski on Sunday! Back in the garage at 4pm today. I didn’t really feel like it though.
Warm-up
- 3:00 BikeErg (1,495m)
- 80′ Lateral Monster Walk
- 80′ Monster Walk
Legs
- 8 alt Back Rack Reverse Lunges (45#)
- 4/4 Lateral Step-ups (20″)
- 8 alt Back Rack Reverse Lunges (95#)
- 6/6 Lateral Step-ups (20″, 30#)
- 8 alt Back Rack Reverse Lunges (125#)
- 6/6 Lateral Step-ups (20″, 45#)
- 8 alt Back Rack Reverse Lunges (145#)
- 6/6 Lateral Step-ups (20″, 60#)
- 8 alt Back Rack Reverse Lunges (165#)
- 6/6 Lateral Step-ups (20″, 70#)
- 8 alt Back Rack Reverse Lunges (175#)
- 6/6 Lateral Step-ups (20″, 70#)
- 8 alt Back Rack Reverse Lunges (185#)
- 6/6 Lateral Step-ups (20″, 70#)
Conditioning
- 50m TrueForm Run
- 12 Russian KBS (70#)
- 5 Rounds
- 100m TrueForm Run
- 12 Russian KBS (70#)
- 50m TrueForm Run
- 12 Russian KBS (70#)
It was supposed to only be 5 rounds of 100m and 12 swings, but I screwed up looking at the time instead of the distance in round 1. So I called an audible to make the workout longer and then decided to repeat the short run at the end. Finished in 6:04.
