Workout
4 rounds, 45s work, 20s rest
-rope press
-swings
-bench push ups
-bench dips
-med ball slams
-kb step ups
-kb pistols (bench assisted)
-inverted rows
Finished with some sport work
Results
The circuit wasn't too bad. I used a 28 for the swings, a 16 for the step-ups and and an 8 for the pistols. Even though it wasn't too tough, it wiped me out for the sport stuff. I was supposed to do a six minute set, but I just didn't have it in me - only made it about 2 1/2 minutes. I was also watching the clock which probably didn't help. I finished up with some pace work, doing 8 reps a minute and taking a minute off.
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