4 rounds, 1 min on, 30s off, small rest between rounds
-trx work
-rope pulls
-tgu variations
-log anti-rotations
-sandbag work
-sledgehammer slams
Finished with some ad hoc long cycle training
Results
For the trx, we did rounds of mountain climbers, pike ups, hamstring curls and knee tucks. They all sucked in a good way!
For the rope pulls, we did rounds of standing pulls, plank pulls, sitting pulls and laying down pulls. Those get tough pretty fast!
For the turkish get-ups, we did the bottom half the first round, the top half the second round and then the full tgu the last two rounds (left then right).
For the sandbags, we did rounds of shoulder cleans, shoulder clean + press, row + shoulder clean + press and row + shoulder clean + press + lunge.
At the end of the workout, I did a set of 20 and a set of 25 long cycle with double 16s. I felt pretty good.
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