- Run - 1.75 mi. on track, 18:21, 10:24/mi. Still dark out, nice and cool.
- KB intermediate - Carol.
- 20/5 SW 20kg w/partner, "you go, I go".
- Hip flexor stretch, gridges, 10 sec. mtn climber x 2 to get core warm.
- DL 1/10 x 24kg, 6 drags, 2 hangs from pullup bar x 2 sets
- Main workout:
- Renegade rows 2, 4, 6, 8 16kg (set of 8 w/14kg). More low back engagement needed
- Dbl PR 1, 2, 3, 4 16kg (set of 4 w/14kg). Leaning a little back at top.
- Dbl offset swings, 20kg/14kg x 10 for first 3 rounds, 16kg/14kg for last round.
- Taiji - the usual fun, big group.
14 years ago