Daily Reading:
Devotion: Streams in the Desert
Workout: Sealfit, Dead Run
Baseline:
- 4 rounds for quality
- Frog complex w/ burpee chaser (using 2 35lb db's)
- Hang squat clean to thruster to squat to thruster = 1 rep
- 6 reps = 1 round
- Burpee chaser = 6 burpees following every round
Stamina:
- 5 rounds for quality: (using 2 35lb db's)
- 6 Thruster
- 10 Burpee
- 10 standing upright row
- 50 step farmers carry
Work Capacity: Step-Up Sandwich
- For time:(20:14)
- 1 mile run (5:30)
- AMRAP in 8 min of step-ups w/ 40lb sandbag (160 steps, 80 each leg)
- 1 mile run (5:35)
- Notes: took a 1 min break to catch my breath and walk up my driveway after the first run, Went immediately into the second mile after step-ups. Step-ups went well, I was almost exactly on pace for 1000 in 50 min. The second mile was awful. I was going as fast as my legs would carry me. Lungs and legs were on fire afterward.
Durability:
- 100 Sit-ups
- 100 4 count flutter kicks
- 100 Supermans
- Active stretch
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