Body feels good. Worked out at 10am.
- 10:00 BikeErg (4,902m)
- 25 PVC Passes
- Wrist Warm-up
- 8:00 EMOM (alt)
- 10 Shoulder I-Y (red)
- 30s Handstand 90° Hover
- 5 Kick-ups (bad leg)
- 5 Kick-ups (good leg)
- 2×5 Kick-ups (balance)
An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.
I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.
30:00 AMRAP (Partner)
- 80 H2H KBS (53/35#)
- 60 Single Arm C&J (53/35#)
- 80 T2B
- 60 Goblet Squat (53/35#)
- 80 Single Arm OH Lunge (53/35#)
Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.
- 10 Seated Cable Row (double handle, 126#)
- 10/10 Tricep Kickbacks (25# DB)
- 10 DB Fly (40# DBs)
I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.