Tuesday AM: AnLP 1 training
4 Sets
Row - 25sec @ 90-93%
Rest 3:45

*150m, 149m, 151m, 150m

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Rest 10min (practice wall walks)

* just did 10 as close to perfect wall walks with a 2 second hold with toes, chest and nose touching the wall

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4 Sets
Row - 25sec @ 90-93%
Rest 3:45

* 151, 150, 149m, 150m on all efforts I tried to average 1.22/500 which was tough as 25sec is not long to try and regain that average as it takes 5-6 strokes to get it down to that.

Tuesday PM: mobility priority + mixed modality endurance + skill work/touches

10min - Thoracic rotation + ext mobility
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15 Sets @ 70% effort:
1min single skips
1min anchored sit ups
1min ball slams

* did plate slams at 20kg to sub for the ball. Stayed constant and had timer set up like FGB and just stayed on it. Did on break on anything. Didn't count skips but sit ups were controlled and tried to activate core-performed 15-17 a round and the same with plate slams

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10min - Rope slams + farmers walks + stone work etc @ EZ pace

* Performed 3 rounds at easy pace of 15 rope slams double arms, 50m farmers carry at 50kg a hand and 5 stone to shoulder with 53kg stone