Thursday, May 28, 2015
(6AM) T$$$, Laura, Matt, Dalton, and me
200m skip, 15 squats, 10 box jump overs, 10 GHD sit-ups, 10 supermans, 10 strict pull-ups, 10 dips
The GHD sit-ups were new. Once in position on the GHD, lay back with a bend in the knees to parallel, lock knees and pop back up. While strenuous, this was a pretty cool variety of core exercise.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep sets for time of box jumps (24”), pull-ups, kb swings (53#), and burpees
We did a couple of practice rounds at 2-3 reps each and I was convinced that this would be a killer workout. I started off OK, but on the round of 8, I missed the box and got a beauty scar on my left shin. Starting the round of 7, Arik suggested I go with jumping pull-ups. On the round of 6, I switched to the 20 inch box and the 35# KB. If not for these changes, I would not have been able to finish the workout. I ended up finishing in 22:31.
The burpees were the toughest part and to go right into box jumps, did not provide an opportunity to recover at all.