3 rounds for time:
20 DB squat cleans (16 kg DBs)
400 m treadmill hill run (15% grade)
In order to discourage myself from splitting the run like so often happens on treadmills (grabbing the handlebars, jumping to the side for a breather while the belt still moves), I instituted a 10 burpee penalty for every time I used my hands for anything besides adjusting speeds. This worked, as I never split the run-- and there were plenty of times when I wanted to--and I paid the intended price, cardio-vascularly.
It took me a total of 19:51 to complete. Waaaaay too long, in my opinion. It just felt like the runs were so long, and so taxing that the cleans and pushups (normally no big deal) were devastating. Using the treadmill for hill work was something I used to do in Washington as part of a larger circuit, but never for such a long distance. It's legit hard. If you haven't done it in a while, crank that sucker up to max incline, refuse to get off before you hit the distance, and see what I mean.
Yep, my lungs are burning. I did 20 push press (12.5 lb DB) 20 push up, and 1/4 mile at 7%. 4 rounds, not sure what my time was. Probabaly around 20 min.ReplyDelete
youre a machine mom! i love itReplyDelete