114: Wednesday

AM
Round the world @ 70%, 1′ on:
Ski-erg
Single skips
Row
FLR
Stationary Bike

Av HR = 137bpm

MD
3 Rounds of:
Row 20 Cals
10 C2B
20 Wallballs = 6.31 UB

Rest 5 Mins

3 Rounds of:
10 Power Snatch @ 60kg
10 Burpee Over Bar = 4.54

Rest 5 Mins

3 Rounds of:
Row 20 Cals
10 C2B
20 Wallballs = 7.34

Rest 5 mins

3 Rounds of:
10 OHS @ 60kg
10 Burpee Over Bar = 4.14

Rest 5 Mins

50 HSPU For time = 2.57 (started with a set of 15 which I think was too big as had to drop down to sets of 4 soon after).

PM

Jowsey Lunges:

Thoracic mobilisation

Slalom
20 toe forward hands down
20 toe forward no hands
20 toe forward arms overhead
20 toe in hands down
20 toe in no hands
20 toe in arms overhead

Thoracic mobilisation

Normal + 2.5kg plates
20 tightrope hands down
20 tightrope w/rotation
20 tightrope w/dynmaic rotation
20 tightrope no hands
20 normal w/rotation
20 normal w/dynamic rotation
20 normal no hands

Repeat from top.

10′ Bike easy pace

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114: Wednesday

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