Thursday Workout

SHE from 6/21

SHE

AM
15 min warm up - aerobic and light
(1 min row, 1 min AD, 1 min skipping, 1 min run, 1 min D-ROM x 3)
+
20 reps at your pace
 - dead hang to inverted - stick chest through and pause 1 sec at top, control lowering through scapulae
+
HS hold into front roll onto mat, walk back x 5/set; rest 1 min x 3
+
L sit in rings - accumulate 120 sec - shoulders down, neck tall!
+
10 min aerobic cool down
(1 min row, 1 min run x 5)

Dead hangs to inverted were easy going up, hard to stay controlled on the way down.
I have no problem front rolling from a handstand, but sometimes I forget about the handstand part. I had to focus on just doing a handstand and then the forward roll came naturally.
L-sit on the rings started looking more like a squiggly S by the end. Did it in 10 second sets.

PM
2 sets of 3 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU's
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
25 m bear crawl
25 m farmers walk - 35# DB/h
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
row 100 m
5 burpees
(rest 3 min b/t each 3 min set)

3rnds+3reps/3+2
+
3rnds even/3+10m
+
3rnds+93meters/3rnds+2burpees

Forced myself to pick up the pace on the burpees on the last set. Bear crawls felt AWFUL. Not on my arms, but in my HIPS. They get so tight doing anything with prolonged stiff legs and being bent over (like 7 min amrap burpees).

Also, I drank so much water today that I can't believe it didn't slosh back out my mouth when I did burpees....it's getting HOT here!