Got to say, this was one of the toughest ones, I think we have had in a while...
that 30s was NOT enough to catch a breath...
the 90s b/t went just as fast as the 30s... Row was a good sprint, but the bike (ECHO Bike) is a beast and there is no sprinting 20 cals... so adjusted to 15... still no sprint, but closer to 60s time...
Burpees are just tough after 10-12 anyway...and you know my running...
Lungs better be ready for Friday!!!
2 sets:
45s Banded Lat Stretch (ea arm)
45s Banded Hamstring Stretch (ea leg)
--------------------
2 Sets:
10 Cal Bike (mod pace)
10 Bird Dogs
10 Dead Bugs
3 Dragon Flags
----------------------
AEROBIC FLUSH
6 Rnds:
20 Cal Row
- 30s Rest
20 Cal Bike
- 30s Rest
20 Burpees
- 30s Rest
200m Run (down stairs, FH Straightaway & back)
90s b/t Rnds
We only got 3-4 sets in...then had ACT Testing!
Daliege ~ 3 sets in
Ladick ~ 2 or 3 sets in
Pyan ~ 7:25 / 8:10 / 9:15
Smalls ~ 6:10 / 6:43 / 6:18 / Hurt back on rower on 4th rnd...
tb ~ 6:01 / 6:13 / 6:03* / 6:16**
*moved bike to 15 cals
**moved Burpees to 15
CF Open begins Thursday Night... Well Friday AM for us! But it gets announced Thursday night at 7pm our time (I think)...
Gonna be interesting... 3 Weeks...
Top 10% of each category will move into the Quarterfinals...
Looks like the Masters/Teens will go first week in May for this one...
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