I am about to head up to the box and do this, I have a busy day so I might not post weights, time and comments until later -
10:30am
Warm up
-circuit
-pvc stretch x 10
-kb swing x 10 (53#)
-pull ups x 10
-overhead squat x 10 (pvc and barbell)
Overhead Squat
115# x 15
125# x 15
135# x 15
5 rounds of:
10 x Thrusters (95#)
20 x Pull ups
rest 2 minutes in between each set, ended up doing 20 burpees instead of 20 pull ups on the last set
Final Time - 17:44
I definitely felt this one get harder, my first round was 1:21, second round was 1:46, 3rd round 2:07, 4th round 2:00 and 5th round with burpees instead of pull ups was 2:29. I really liked this workout, the 2 minutes rest allowed me to really push. This is a great Fran trainer.
Oh yea, and the 15 rep overhead squats were brutal!
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