10 SuperSets
8-count Burpee x25
Max Pushup in 2 minutes: 75
Max Situp in 2 minutes: 65
Max Pullups: 16
Neck exercises x40
Ab SuperSet x2
Erg
- 5000m
- drag #5
- time: 18:01.6
- 1:48.2 ave500m
- aveHR 151
- maxHR 175
- started sub-1:55 and decided to try for sub-18:00 total at the 2500m point. Held sub-1:47 the remaining time and just ran out of sprint energy the final 1000m, 500m and 250m. Need to start about 1:50/500m to not be too far behind for the strong finish.
- pull-up x8
- push-up x20
- decline sit-up @ #1 x20
- dips x10
8-count Burpee x25
Max Pushup in 2 minutes: 75
Max Situp in 2 minutes: 65
Max Pullups: 16
Neck exercises x40
Ab SuperSet x2
- Hanging Knee Raise x10
- Sit-up x30
- Oblique crunch x30 (r/l)
- Atomic sit-up x30
- Crunch x30
- Reverse crunch x30
Erg
- 5000m
- drag #5
- time: 18:01.6
- 1:48.2 ave500m
- aveHR 151
- maxHR 175
- started sub-1:55 and decided to try for sub-18:00 total at the 2500m point. Held sub-1:47 the remaining time and just ran out of sprint energy the final 1000m, 500m and 250m. Need to start about 1:50/500m to not be too far behind for the strong finish.
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