1/14-1/15

Saturday - MAP multi (7/5--10/5--10/3 x 3 sets per week)

10 min of aerobic work @ 85% capacity:

10 chin-ups

row 200m

--5 min recovery

10 min @ 85%:

10 push-ups

10 kb walking lunges - 16kg kb's per hand

50 double unders

--5 min recovery

10 min @ 85%:

9 toes to bar

15 kbs - 24kg

21 box jumps - 24" - step down each rep

Results:

part 1: 9 rounds + 140m (by accidentally started with row) - felt good

part 2: 6 rounds + 31 DUs - DUS suck when I'm tired - many breaks, need to get more consistent and I would have another round in me

part 3: 5 rounds + 15KBS - overall felt good throughout

1/15: OFF