Jumping Jacks (30 sec)
Hip Hammy flow
Back squat - 45, 95#
1x215 - video
10 box step ups (24")
10 lateral burpees over the bar
10 strict press (65#)
My original plan was 75#, but the 65# felt heavy today. I maintained consistent rounds around 3:30 and finished 2 rounds + 25 reps in 10 minutes. I finished the round at 10:27. I was steadily pacing the step ups and the burpees. The strict press I split 5/5.
This was a good workout with elements snagged from main site and CFG programming. Main site also included ring push-ups and I want to get some of those going on an EMOM.