A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.
Three rounds for time of:
Run 400 Meters
20 Kettlebell Swings
Run 400 Meters
10 Burpees
A. Never done split Romanian DL before so didn’t know what weight to go at. Watched a few you tube vids to try and work it out and just went for 35kg. Wasn’t sure if you should slightly bend your front leg at the bottom to take pressure off the knee.
Ab roll outs absolutely ruin my back so I did no arm sits ups x20 per round
B. 18:40. Almost bailed and didn’t do this as was dreading it due to the cold and hating running but got into a steady rhythm and it wasn’t that bad