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I always tease my wife that she only goes heavy enough to ensure she still “wins” each timed workout. Whenever I need a breather (which is always because my cardio is nowhere close to being as good as hers), my excuse is she’s not going heavy enough. It’s a little game we play.
ROM Drills, then warm-up with 21-15-9 (starting each round with a 200m, 70# sandbag run) of:
KB Swings (72#)
Goblet Squats (72#)
Strength: Single leg DB Romanian Deadlifts 8-8-8-8 (each side, superset with DB lateral raises 8-8-8-8
MetCon: 4 rds for time of
20 kettle stirs (10 each direction)
10 med ball atomic sit-ups into wall ball (20# med ball)
20 TRX leg curls
-AR 10:30, DR 10:33