Still deloading my lower body because my foot is all jacked up but steadily getting better fast.
Foam Roll Upper back/scapula, Rt. IT Band
Long dynamic warmup - keep forgetting to add hip lateral rotation and rectus femoris stretches.
Ring ABsaw 3 x 12 - trying to get as far out as I can while maintaining a tall posture.
10 Swings 72lbs / 20 box jumps 24" / 30 bodyweight squats - 5 rounds for time
9:40. Not bad. The body weight squats believe it or not are definitely the limiting exercise here. Still need to pound away on these.
Matt finished in 15:40 and I think he nearly died. great stuff. Pushing hard in the cold.