3 Rounds for Time:
400 m run
20 WBS (14#)
10 Plyo Push ups to 25# competition plates
Programming was blended from main site (3 rounds of 400 m run, 30 air squat and 20 push press) and CFG (plyo push-ups among other movements).
I have really missed high intensity interval training and this seemed like a great way to knock the dust off. It turned out to be a rude awakening.
My runs were dreadfully slow falling between 2:38 the first round and 3:00 on the last round.
Wall ball shots were good. Unbroken the first 2 rounds then 13/7.
Plyo push-ups to plate were a new movement for me. I went 5/3/2 on the first round and then 4/3/2/1 on the last two rounds. This was a tough movement that I would like to incorporate more often.
Round 1 - 5:30
Round 2 - 5:32 (11:02)
Round 3 - 5:54 (16:56)