A – Chest to bar pullups – 6 sets of 5 unbroken reps for time, rest 2:1 x 2 sets (rest twice as long as it took to complete the 6 sets)
C – Strict HSPU x 8 + Kipping HSPU x 15 for time, rest 4 min x 3 sets
These were 1:03 /1:19/1:34 shoulders felt tired.
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8 sets (same, goal of trying for all 8 under the time window)
Odd sets – 10 row cals @ strong effort into 12 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 12 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 30 sec window rest 2 min then continue and accumulate volume for the day
This one. So unless my last times were off or it was on diff burpee count. I finished today in 11:26 on set 6 I hit :30 exactly but I kept going and went over on set 8 by 4 seconds but hey last set. Overall feeling a little better. More nourished.
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250m run, rest 1:1 x 8, rest 5-6 min x 2 (20 total)
These runs drifted a little. 1:04-1:07 a few at 1:09(2 to be exact) tried to maintain.
TFlapTTT 