Garage Gym
1300
Warm Up
Reverse Hyper
Crossover Symmetry
Hip Hammy Flow
Strength
EMOM 10
Station 1 - 1 Pull-up
Station 2 - 1 Atlas Ball to Shoulder (100#)
I should have sped this up a bit. For example Pull-up in 30 seconds and Atlas ball in 45 seconds. There was a lot of rest, but that did allow for virtuosity.
Metcon
5 Rounds for Time
500 meter row
10 dead ball over shoulder (50#)
12 alt rev lunges (unweighted)
Finished this in 23:24 and was quite pleased with the programming and effort. Rows were slow between 2:35 and 2:40. Dead balls were the most difficult as expected, but I was able to move steadily through. Lunges were not bad. Need to start adding weight here.
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