Hip Hammy, Wrist Mobility, Down Dog
Scales - Front and Back on left and right legs - 30 seconds each position
L-sit - 4 times max effort - around 5 seconds
Inversions - HS Hold 15 seconds, 3 sets of HSPU 2 reps to 2 abmats
Plank - 2:00 minute hold
Row for calories
Back Squat (135/95)
I used the ladies weight and managed to go 15/6 and 9/6 and 9 on the 3 rounds of back squat. I was pulling around 800 calories per hour on the rower. My transitions were slow and deliberate. I finished in 8:33 and felt pretty good about the effort.
EMOM 10 - 2 reps
I was able to complete this without issue. I felt surprisingly good, despite weighing in at 193# this morning.
Metcon programming was from CFG. The rest was self programmed to round out the hour.