Cardio
Run/walk 3.2 miles to finish the day.
Metcon
10 Minute AMRAP
- 5 Burpee Box Overs
- 15 Wall Ball Shots (20/15)
3 minutes of rest
5 Rounds E3MOM
- 5 deadlifts (3 warm-up rounds, 2 work rounds at 70%)
- 25 push-ups
5 minutes of rest
4 Rounds (20-minute time cap)
- 200 meter run on Air Runner
- 9 pull-ups
- 18 air squats
- 14 alternating single-arm dumbbell snatch (45/25)
Commentary
Heather and I ran in the morning. We increased our run intervals to 4 minutes and minimized rest periods. I was able to hold a conversation during the intervals, which is a first for me. We finished in 43:45min
The afternoon workout was intense. I wanted a high volume day, and that is what we got. Our deadlift sets were (135, 225, 275, 315, 315). I was down to single push-ups by the end of the last rounds.
Tags: Cardio,
Cross Training,
Deadlifts,
Running,
Squats,
Strength