Workout Wednesday

Warm-Up
Mash-up / Mobilization
500m Slow Row
10 Spidy and stretch
10 Slow Air Squats
10 Walkouts
10 Air Squats

Banded Strict Muscle Ups
Accumulate 30
Work this for form and technique
Slower with better form

STRICT HSPU
4 x 3-5 (if you have them)
* IF NO HSPU...then
4 x 10 DB STRICT Shoulder Press

FULL CIRCLE
1500m Row
100 D/U (200 singles)
50/35 Cal Bike
100 D/U
1500m Row

Jones ~ DB Strict complete / 26:14 (First Row time & Splits~7:25-2:23.9/2:31.5/2:30.1)
Witt ~ DB Strict Complete / 28:11
tb ~ Done / 5x3(HSPU) / 18:35
First 15K = 5:58 (1:57.5/2:00.0/2:00.8)
Bike = 3:35
2nd 15K = 5:40.0 (157.4/1:53.5/1:50.1)
D/U was approx 4x25 (due to toe hits)... then went 30-40-30 on 2nd Rnd!
The rower is truly a piece where you do not WIN, but for sure can LOSE on... the difference b/t my two rows (18s) would just be rest, but the difference b/t those two rows was drastic! I could not have come off the 2nd row and done 100D/U.... would have wasted the time in rest that I would have (thought) gained due to rowing faster... SLOW, CONTROLLED, TEMPO on Rower when it is in the front or middle of a workout!!!

The Lord is king, let the earth rejoice.