ALP x 3 (mixed) + ALE x 5 (single)
3 x 45sec sets @ 95-97%
5 Tough Thrusters
12 Burpees, afap
AMRAP 60cm box jumps in time remaininbg
Rest 4min
+
5 x 1min row @ 93%; rest 4min
Notes:
Tough= 52.5kg, 55kg, 60kg this was tough
extra box jumps; Set 1: 6, Set 2: 7, Set 3: 4
Rows: @ 135/500m =327m
@ 140/500m =313m
@ 140/500m =314m
@ 133/500m =344m
@ 139/500m =324m
Second last set rest was longer, this again due to class duties, making it a little hard, nothing beats home training missing it and my tunes!!
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