4.30.20

Today we are doing work for time, followed by work NOT for time -- ie Quality work. Your For Time workout is going to be over pretty quick, if you have a KB or DB use it in place of the backpack. Keep sets unbroken and smooth if possible. Keep your breathing high, and don't hold your breath. Choose a load on the swings so the first set isn't too tough, but enough that by round 4 you're feeling some fatigue (in a good way). Perfect reps only! Once you've rested to 15 (you can start sooner if you feel good) move onto Rows and Side Planks -- take your time! Keep your scaps retracted for every rep on the rows. If you feel your scap engagement wavering then take a second to reset before your next rep. Expect your side planks to get difficult quickly. If you are in a set and start losing position, take a break and then finish the rest of the 30 sec.