Day 7

AM

Row – 10x500m @1:38 – 1:40
1) 1.38.1
2) 1.38.0
3) 1.38.1
4) 1.37.9
5) 1.38.0
6) 1.38.0
7) 1.38.2
8) 1.38.0
9) 1.37.9
10) 1.37.9

Row 1km Easy (cool down)

PM

A – Sn Bal, 5×2@ 100/105/105/105/105 (shit at these, need to do them more)
B – 2HPS + PS, 7 sets @90/92.5/92.5/95/95/95/95
C1 – BB Lunge, 5×10 @82.5/85/85/87.5
C2 – Pendlay Row, 5×5 @80/85/85/87.5/87.5
D – 2X20RM HBBS, 2’R = 85/85 (both sets under 1minute) (knee pain on second set)

3 Sets:
30″ Ring support hold (ext rot.) = all UB
30″ me st. T2B = 7/10/8
30″ R
5-8 MU = 7/6/5 (felt tough today, triceps and chest got fatigued quickly after the ring support hold)
60″ KB FR walk @2x32kg = 184ft/204ft/196ft (dropped the KB’s once each round, struggled with these)

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Day 7

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