Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
:30 of walking lunges
1:00 plank hold
:30 bar hang
1:00 partner med ball sit-ups
Mobility
Thoracic spine and posterior chain
WOD
“Prime Time”
25 min AMRAP
30 sit-ups
15/12 cals AB
30t step-ups (50/35#)(40/25#)
150’ farmers carry (70/53#)(53/35#)
Long and sweaty. Nothing high skill. Just hard, grunt work. This workout is going to provide the common challenge of trying to control your heart rate. When workouts are much shorter, you can take more risks and push in some places and slow down in others. In such a long workout, keeping your heart rate down is the only priority. It is going to be hard because of how long you are going to be under tension. Riding the bike, holding the KB’s or even holding the DB’s. Be smart and move with intention.
