A. 4 Minute amrap:
10 Rope Climbs *Skip if this bothers shoulder*
Remaining time Assault Bike for cals
Rope climbs tooks 2:28, took a breath and got going on the bike at 2:40. AB cals = 26.
Rest 4 minutes
4 Minute amrap:
50 Toes to bar
Remaining time Assault Bike calories
T2B took 2:15, on the bike and moving a bit sooner than in the first part but WOOF I could feel it. AB cals = 26, same even with about 10 extra seconds.
B. 30 Minute alternating EMOM:
1st: 10 Burpees over bar *Sub Ski erg calories if this bothers shoulder*
2nd: 15s Sled push/sprint @ 200lbs
3rd: 45 Double Unders
Done. As I mentioned in my email, burpees didn't bother the shoulder but I did have to slow them down because of the glute. Jumping the leg back felt a little strain, I could still do them just not quite as fast. Otherwise all good.
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