4 rounds 1:05 work, 33s rest
-goblet presses
-swings
-single rope (2")
-medicine ball slams
-box jumps
Finished with a 1000 meter row
Results
Felt good to get back to some interval training. I used a 20 for the presses and swings. I was struggling with the presses toward the end of the sets, but I think that's good. Swings weren't bad.
We did single waves the first 2 sets on the ropes and side to side on the last 2. Always a good time. The ball slams were fun too. For the box jumps, I think it was a 20" box. But there was another lower box there too in case you wanted to use it. So for the last set, we jumped on the lower, then down to the floor, then up on the higher box and then back to the floor....then turned around and went back. That was killer!!
I finished the 1000 meter row in about 4:30. I kept a decent pace but wasn't pushing myself too hard. Hadn't been on the rower in a while and kind of had an itch to get on there.
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