Metcon

Friday, May 1, 2020

Home Gym

1300

Warm Up

Hip Hammy sequence

10 min AMRAP

10 Kang Squat
10 Scorpion L/R + Pike Push-up
2 Hollow / Superman rotation
5 slow Turkish get-up
30 sec stretch on own

Metcon

Every 6 minutes for 30 minutes (5 sets)
400 m run
15 thrusters (45#)
20 abmat sit-ups

I was able to do the thrusters unbroken and the abmat sit-ups with short pauses.

Round 1 - 4:42
Round 2 - 4:46
Round 3 - 4:54
Round 4 - 4:58
Round 5 - 5:11

I feel like I scaled it correctly.  I should have gone heavier on the thrusters and maybe scaled back the run.