8-28-24

Strict press

15 light reps, 75#

12 reps with 3 sec negative, 75#

8 reps of 1/2 up then full up (totals 1 rep) with 3 sec negative, 75#

10 reps, 115#

8 reps, 115#

21min cap

36 cal bike

36 burpees

Rest to 7min

30 cal bike

30 burpees over the line

Rest to 14min

24 cal bike

24 burpee broad jump, 4 ft

Time: 17:19

5min cap on each piece.

Rounds were 3:44, 3:55, 3:19. 2nd round could've been 3:44 but I didn't get in my burpee groove until rep 13.

1st bike was 75 rpm, others were 70 rpm.

5min z2 bike

49 rpm avg

26 cals