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A. Counter balance cossack squat; 3/side x 3; rest 1:00
Done! With 12kg KB. Nice ROM that i got with the use of the KB.
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B. Good morning; 8-10 x 3; rest 2:00 - push hips as far back as possible while keeping the core braced, empty bar, film
Done! All 10reps with barbell only (out of curiosity, what are you looking for?)
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C. Bulgarian ring row; 6-8 x 4; rest 2:00
Done! 8reps x 4set. No problems!
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12 minutes @ 85% effort:
400m run
20 cal AB
10 burpees to 6" target
10 KBS (24kg) Did American KBS (didn't ask you so opted for the most difficult)
rest 4:00 x 3
1st AMRAP: 2 rounds + 400m
2nd AMRAP: 2 rounds + 400m + 0.5CAL
3rd AMRAP: 2 rounds + 400m
Average times:
running - 2'05; FwB CAL - 1'25; Burpees and transitions - 1'00; American KBS - 25''
Could do the work, but the accumulated fatigue on the last AMRAP started to give me that lateral pain below the ribs.
Happy for maintaining the rhythm, although it was raining and slippery.
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Cooldown: 10' Bike and some stretches
Slept poorly (very restless, worried with work), although i was in bed for 9h.
Mood is ok
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