8/28-8/29

Friday - 8.28

4 rounds for time

250m Row

16 Burpees

20 Wallball

200m Run (with wallball)

24:48 I was dragging on this from a tough week at work but got it done :-)

Saturday - 8.29

5 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Did 10 lb barbells instead to get used to this....did on bench to anchor feet...hard on back but started to get the hang of it.

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s

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 Hang Power Clean - 10 min non fatiguing practice

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12-14 min EMOM

(even) - Hang Power Clean x 6 (#55-65 tech)

(odd) - Box Jump (step down) x 8

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Row 20 min @ Z1 pace did row around 2:25-2:30 pace without fatigue.  Not tiring, just a bit boring   :-)

Sunday - 8.30

Back very sore...some spasms throughout day