10min run 2400ish meters
+ (60s rest)
10min AMRAP DU 575 DU
+ (60s rest)
10min TGU 2pd KB 20 (10/arm)
Notes: Running felt AWESOME! This is a big weakness and a big PR for me. My fastest 3k is 14:15ish (somewhere around that). Today I know I could have been around 13:10ish easilly. At the end of the run I still had alot in the tank, paced the run and kept it at a good constant pace. 800m splits were 3:08, 3:23 and 3:29. In the 60 second rest i took off my watch, got my wrist wraps on and it was time to go. Started off strong but after about 5 mins i was starting to fall off. Used a new rope and the handles were both cracked which kind of messed with my grip. TGU were just rough, right arm is solid but left arm has trouble. Did 2/arm and switched. With the length of time it took to do 2 reps + resting a little bit during my switching hands wasn't able to do as many as I wanted but for a 30 minute time domain I am very happy with the results. Going to do some low intensity swimming later tonight I believe to work on stroke/flutter kick/breathing.
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