Beach foursome in South Beach with Bonnie, Sofie and Katya. Played 2 games with Bonnie (lost), played 3 games with Sofie (won) totaling a couple hours.
Open Week 4 Day 2
1. Warm-Up
4 Slow Rounds:
15 empty bar OH walking lunges
250m Row
Time- 9:19
2. MetCon
5 Rounds:
10 DL @155#125# (UB)
10 Pistols
10 Strict HSPU (UB)
Time- 11:12
3. Oly
EMOM for 6 Rounds:
3 Back Squats @ 70% (+5# from last week)
3 @ 180/180/180/180/180/180#
4. Interval Work
1 min. AMRAP x 8
5 Touch & Go Squat Clean @110#65#
5 Shoulder to Overhead @ 110#65#
Max cal Assault bike for remaining time
Rest 1 minute
30 seconds for lift, 30 seconds bike
About 2-3 calories each interval
Ave HR- 127, Peak HR- 166, min HR- 80, total cal- 854, total time- 1:30:00
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