Running (Road) 46:13 6.01 mi (7:41 / mi) +215ft7:26 / mi ahr:157 max:180 shoes: Pegasus 37 BeTrue
6 miles easy
Easy road run just chilling in the snow. Of course about 10 mins after I finished the sun came out. HAAA!!! Heavy legs from yesterday but all good otherwise.
10 AM
Mobility/Massage/Recovery10:00 [3]
Crossover Symmetry- Shoulders and Hips
Weights1:00:00 [3]
Warmup: Jumping rope, mobility and drills
7 RFT: Double Unders, Cleans and Jumping Bar Muscle-ups : 13 mins 3 secs | Rx'd 7 rounds of: 35 Double Unders 7 Cleans, 50% 1RM | 115 lbs 5 Jumping Bar Muscle-ups
Sweat fest!!!! damn...
4 PM
SkiErig/Rowing22:19 [3] 5.0 km (4:28 / km)
Afternoon Skierg session in the garage
Weights10:00 [3]
After Skierg
5 Rounds 5 Strict Pullups 10 Pushups
GHD Hip Extensions : 3x15 : Completed | Rx'd Sets 15 GHD Hip Extensions 15 GHD Hip Extensions 15 GHD Hip Extensions