Strength and Conditioning 50:00 [1]
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, TRX hip exercise.
Thoracic stretches, goblet squat, KB SL hip hinge, Inch worm, Spiderman, TRX, Bulgarian squat, Box jumps, SL box squats, Reverse lunge off BOSU, BOSU balance.
Back Squat: 3x8 (20) 40, 40, 40
Deadlift: 3x8 40, 50, 60
Orienteering 33:56 [2] 4.61 km (7:22 / km) +115m 6:33 / km
ahr:141 max:172 shoes: New Asics GT2000
Hanging and collecting for ESOC training, map a little dodgy in places. Could do with a big update (though I did have an older copy of the map). Lots of detail and parts of the map would be pretty good at sprint standard...