Workout: (IWT)

10 min Row @ easy pace

Then:

3x10 Squat

3x10 Goblet Squat

3x10 Swings

Then:

Stage 1

12x Double KB Snatch @ (2-24kg)

2 min Row @ 90% HRM

(2 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 2

15x Goblet Squat @ 34kg

2 min Airdyne @ 90% HRM

(2 min Rest between rounds/ 3 Rounds)

Then:

5 min intermission includes last 3 min rest from previous stage

Then:

Stage 3

300 sec FLR

Then:

3x (1-4) Pull-up Ladder

Cooldown

Notes:

Stage 1: 610m/605m/600m

Stage 2: 45cal/45cal/44cal

*Nice workout today, I haven't done an IWT in a while, it really felt good. The double KB snatches at such high rep were challenging, which made the rowing that much harder. I didn't have a 32kg, so I strapped a 24kg and a 10kg together; the airdyne just slow me down. Ran out of time so I ended up doing a 300 sec FLR, and later I did a pull-up ladder with a client. Making good progress.