Saturday, May 14, 2016
(9:00 AM) - 5 guys including Tall John and me
Wrist stretches, hip openers (push knee out, sky reach, prayer head), hold plank, to downward dog, to elbow for side plank, hang from pull-up bar, raise and lowers on rope.
10 Rope Climbs
8 Rope Climbs
60 GHD or Abmat Sit-ups
6 Rope Climbs
40 Calorie Row, Ski Erg or Bike
4 Rope Climbs
2 Rope Climbs
34 Minute Time Cap. I had every intention of doing half rope climbs, but fell short of that as well. I ended up doing 2 Rope Climbs and 8 raise and lowers, then 2 + 6, then 2 + 4, then 2 + 2. I finished the burpees right as time was called and did not do the last 2 rope climbs. I did Abmat sit-ups and Rowed for calories.
Cash out with 50 Reverse Flys (I did 44 of them)
Cool down with plank hold for 2 minutes and then chest openers.
My rope climb comes in at 1:45, I need to work on getting my knees higher.