I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.
- Jumping Jacks
- Air Squats
- Toe Touches
- Hip Circles
- 3 Deadlifts (315#)
- 4 Burpees
Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.
Warmed up with 5 thrusters at 45# and 95#.
- 5 Thrusters (135#)
- 8 C2B Pull-ups
- Rest to normal breathing
I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.
3 Rounds NFT
- 25/25m Prowler Sprint (180# – sled + weight)
- 75m/75m Farmer’s Carry (44# KBs)
- 3 Tire Flips
Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.