Warmed up with some lb swings and air squats which was a pretty good warmup actually.
10 minutes EMOM, alternating:
15 kb swings
15 air squats
then...
The metcon that Chen and Bonak did the other day. I think my splits were 1:30 and 4:11. By the third set I was dropping the bar a lot and taking some decent sized breaks. Lunges were the hardest part of this workout.
3 rounds for time:
10 shoulder to overhead (115 lbs)
10 front rack lunges (115 lbs)
20 deadlifts (115 lbs)
time - 7:08
Wanted to do some airdyne later but had a brutal stomach attack.
Time to refocus my diet this weekend. Bc of friends birthdays at work and lunch meetings I haven't been as strict with my diet.
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