“Michael”

Warmup:

5 min row, 5 min bike, DU practice, dynamic stretching, window sill, kayak stretch

3 rounds: 5 pullups, 10 PU, 15 OHS

Workout:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

My time: 21:30

The 2nd and 3rd runs were brutal because my lower back was cramping.  The 3rd round of back extensions my back was cramped the whole time.  Good fun.

Sidenote:  SWS came to the gym with me.  He says he’s going to get back into it.  I look forward to holding him accountable.