I don’t usually write about the warm-up, but today’s included sprints and pullups.  As a group of 3 we accumulated 32 sprints down and back in the gym.  I did 12 sprints and then we had to accumulate 10 strict pullups.  I got 6 done and then needed a small band for the last 4.

Then we moved into a 10×5 squat workout.  We had a minute rest in between each set so they moved pretty quickly. The standard was 60% of 1RM so I did 10×5 at 120.  The first few sets felt light, but by the end they were feeling pretty hard.

Then to continue killing the legs we had a MetCon that was 4RFT of 20 DB Lunges and 10 burpees.  I never realized how much leg was in the burpee! I did a few warm-up lunges at the Rx weight of 30 lbs but knew that wasn’t going to work.  So I did the scaled 20 lbs dumbbells and that seemed more reasonable.  I completed the work in 8:56.

My legs are already feeling quite sore!