The good part of switching things around was ending up with a workout that could be done anywhere. I knew that intervals were on the schedule but since I forgot my watch I knew it would be either AD or Rower. The Embarcadero YMCA didnt have an AD so it was rowing. I would come to discover that the AD is way harder than running or rowing.
20 minutes of skill work
Tried to 2 for wall balls
Then did 5X5 L pullups
and
Pistols
1set of 10 both legs
1 set of 5 both legs
1 set of 5 both legs
1 set of 5
1 set of 5
then
Sprint 20s - rest 2mins actively
x4
rest 10mins
x2
Rd1 = 11 cal 42 spm
Rd2 = 11 cal 39 spm
Rd3 = 12 cal 48 spm
Rd4 = 11 cal 54 spm
5 Minute break - shortened the wait
Rd5 = 12 cal 54 spm
Rd6 = 12 cal 42 spm
Rd7 = 11 cal 42 spm
Rd8 = 12 cal 55 spm
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