stretching, joint mobility
Workout
6 rounds, 1 min work, 30sec rest (I think)
-rope slams (two hands, single 2" rope)
-wall balls
-floor presses
-ropes (alternating waves, 1 1/2" rope)
-kb reverse lunges (farmer hold)
Finished with 30 reps of rope slams, as fast as you can
Results
Brutal! The rope slams are nice because it's not a continuous effort, but there's a lot effort thrown into each slam which gets pretty f'ing tough!
I still hate wall balls. I used the 16s for the floor presses which was a good weight. I was able to keep an ok pace and was struggling toward the end of each round.
Alternating waves suck too...arms were burning like a mother at the end of each round. For the lunges, I used 16s the first two rounds, the 12s the next 3 and 16s again for the last round. The lunges weren't bad, but my forearms were burning with those 16s!
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