) 7 55 lb kb swings, 7 burpees - in 20 min. I did 8. My sprint was practically a brisk walk.Then 500m row.
strength bias was front squats: 3 x 5 @ 80% of 1 RM. I did 145# and it was just the right weight. I felt like my form was real good. I go much below parallel - not sure if that is ok.
Overall a bad day, but I enjoyed it.



