Yep, my legs and ass are sore. Out in the garage at 4.
Warm-up
- 5:00 TrueForm Run (0.84 km)
- Crossover Symmetry Activation
- 3 Sets
- 10 Air Squats
- 10 Scap Push-ups
Conditioning
30:00 EMOM (alt)
- 16 Ring Rows
- 18 cal BikeErg (standing)
- 40s Plank (elbows)
- 24 H2H KBS (53#)
- 24 Lunges
Opfhhh, that was another grind. Going in I was thinking 12 ring rows and 20 cal, but I changed those when I was doing the first round of each and it worked out to be a perfect adjustment. I’m really starting to like these 30 minute EMOMs.
Midline
4 Rounds
- 20 Swimmer Crunches
- 20 Crunches
- 20 Leg Lifts
- 20 Single Leg Lifts (big Flutter Kicks)
- 20 Plank Hip Dips
Upping the ante on the three rounds of 25 reps of each, which ends up being five more reps of each movement. Took me 9:40 compared to compared to 9:34 for the three rounds.
I finished up with Crossover Symmetry Recovery.
