Run and max effort

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James was the trainer

Warm Up:

  • Skip Rope
  • Dynamic Stretches
  • Hill run
  • 10 push ups
  • 10 squats
  • Hill run
  • Hill run

Perform the following 4 rounds, with exactly 1 minute of rest between each round.

  1. Run 400 Meters or Bike 800 Meters then for the remainder of the 5 minutes, max rep Deadlifts 155/115
  2. Run 400 Meters or Bike 800 Meters then for the remainder of the 5 minutes, max rep Kettlebell Swings 55/35
  3. Run 400/Bike 800, then max rep DL 155/135
  4. Run 400/Bike 800, then max rep KBS 55/35

Max reps means max reps. Don’t sandbag. See if you can double your DL reps with the subsequent KBS.

If you are biking, you are to stay in high gear only. Your score is reps/round and max reps overall.

Results: 44, 41, 28, 31 = 144 reps

Didn’t feel good today because I had a special night before.

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