part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec
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A. 60 kg, 62, 65, 67, 70, 75
B1. 20#, 25, 30x7, 30x9
B2. 11, 11, 11, 9
Enjoyed the 3011 tempo on the DB split squats. Pleasantly surprised by reps on the GH raises, hamstrings were still really tight from last cycle. Previous AMRAP GH raises was 8, so definitely making some real progress there.
rest as needed
part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
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159, 158, 159, 154
156, 154, 157, 156
Just couldn't get that rower to go faster than 1:30. Felt good overall, some left in the tank at the end.
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