10 push ups
10 K2E (knees to elbows)
10 squats
(x2)
+
400m Run
7 burpees
Training: (Function)
1-5 COVP chin up ladder x 8 - easy pace
+
5 sets:
15 push ups
15 sit ups
15 squats
rest 1 min
+
100 back supermans in sets of 20
rest as needed b/t sets - hands at temples
Results
- Chin Ups: Completed the pull ups strict as much as I could in hollow body position. If I kipped at all it was to complete one or two more reps if I got stuck. Kipped 5 reps on sets 5 and 7, otherwise completed them strict.
- push ups, sit ups, squats: The time per set was between 45-55 seconds. Wanted very much to complete this unbroken every set. Got stuck with the push ups in the later rounds and had to break it up a little, otherwise it was kept fast and unbroken.
- Supermans: completed in sets of 20, very short breaks b/t sets
Felt great today. Extremely happy with the pull ups. Didn't think I would be able to keep them strict as long as I did. The only time I needed to kip a little was on the last rep or two on sets 4 and 5. Wasn't even a full kip, just a little push to get over the bar. Sets 5 and 7 I did full kips for 5 reps. The next part of the workout went by without much trouble. Ended up breaking the push ups up a little in the last 2 rounds but otherwise everything was kept fast and unbroken.
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