Warm up:
3 Rounds
10 x Hip extensions
10 x push ups
10 x lunges
10 x bar swings
Conditioning:
15-10-5
Power Clean (135#)
Lateral Bar Hops
Rest 90 seconds
100 Sit-ups
Rest 60 seconds
Row 250m
(9 mins 48 secs)
So I thought I was just going to power through this with by first ten power cleans being touch and go. Then came the realization that 135# is actually pretty heavy for me being near my body weight, muscle fatigue kicked in and each one after that was a struggle. Fought through the rest of them until I got to the sit ups where I was able to pick up the pace. Good practice with almost hitting muscle failure early in the workout and still pushing through it.
Endurance:
Row 5k (23 mins 05 secs)
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