Warm Up
15 Minutes on an Elliptical, blah, blah, blah
Tabata Cycle
Pushups/Supine Rows
Squats/Lunges
Rocket Girls/Speed Skaters
Situps/Supermen
Work
as written:
Thrusters, 21,14, 7, 135#
Bent over Rows, 21, 14, 7, 135#
as done:
Thrusters, 3×7, 1×7/1×6, 1×5
BOR, 3×7, 2×7, 1×5
More breathing than I expected to need, whatever, it is a big bite. Kind of a hybrid of Cross Fit’s Heavy Fran.
Core, 3×28-30
4 way neck machine, 150#
Standing Cable Crunches, 150
Cable Push Pull, 1@60#, 2@80#
Hyperextensions
Overhead Squats 1×10, 1×7, 1×7, 89#
“S” joined me today.