20 Min Swing Vo2 , Walking Lunges, parallel bar pushups, kb rows

yeow! Did this one for Glenn, who was out last week and needed to get his 20 min test in. Not horrible but doing it after those 48 kg swings on saturday definitely made it harder. BUT as last time, when I got to ten minutes and realized that was the time limit for the test and it had been easy I felt much better.

Those last ten minutes though ....
This is as much a mental game as it is physical and the key for me is to stay calm, focused on one rep one set at a time. and not look up to the top of the hill I'm climbing. Just at the next step ahead. Using the momentum, going as fast and hard as I can but staying smooth

Smooth is strong. It wasn't that bad at all and I didn't even come close to missing my time intervals

Swing Vo2
24 kg
40 sets of 10
400 reps
21,200 lbs  TEN TONS+!!

Walking lunges
4 laps of 40 steps

again, this now almost a break. Quads burn but the cardio is not even close

Parallel bar pushups
20
20
13
10

73 total reps

shoulders and upper back are toasty :)

KB rows
22 kg x 8/8
             9/9
             10/10

done done de dun done!

Next week is de load to 13 min should be a breeze but the goal will be to keep power output as high as possible the entire time

datsit
neverquit