Scales - Front Scale (both Legs) Back Scale (both legs) ~20 seconds each position, two times through
L-sit - 4x max effort hold. I clocked the first effort below at 13.5 seconds. 30 seconds by the end of the year?
Inversions - hold, 2x2abmat, 1x1abmat, negative to floor, 2x2abmat
Plank - on elbows for 2 minutes
Stretch - not really
4 Rounds of:
400 m run
10 deadlift (155#)
15 WBS (14#)
This was as tough as expected. I came out of the gate hot, with a 2:15 run, 5/5 deadlifts and unbroken wall ball shots. Things slowed down, but I maintained the rep scheme. I might have been able to go a little heavier on the deadlifts, but I am still wary of touch and go deadlifts.
R1 - 4:06
R2 - 8:30 (4:24)
R3 - 13:20 (4:50)
R4 - 18:17 (4:57)
Programming was inspired by CFG and comptrain.