monday training

a. 12 min easy run

then

rest 4 mins

then

bwt cf scenerio 1

amrap in 3 mins

goblet squats @ 24kg

then

rest 2 mins

then

bwt cf senerio 2

amrap in 3 mins

kb swings @ 24kg

then

rest 2 mins

then

cf scenerio 3

amrap in 3 mins

burpees

then

rest 4 mins

then

run 12 easy

 

– the runs were fine. i kept a moderate pace and focus on breathing

* the first amrap i got 63 goblet squats. these started out good but my arms were baloon up.

* the kb swings i got 75kg. good pace but need to work on my breathing

* the last one was bupees. it sucked. they started out fine but i got tired. kept moving thou

* the last run was a good flush. very sweaty

 

 

 

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