Started with 500m of rowing. (First time I've ever rowed in my life.) Then some running drills (high knees, buttkickers, side runs.) And finally some hamstring and shoulder stretches.
Got the blood flowing with "back squats." 5 sets of 3 reps. 75lbs. 95lbs. 115lbs. 135lbs. And 135lbs. (More PRs for me.)
Then the rough stuff. Sprints and kettlebell swings. And these are FULL swings. All the way up, elbows by the ears.
200m sprint + 50 swings
400m sprint + 40 swings
600m sprint + 30 swings
800m sprint + 20 swings
I finished in second (out of four guys) in 21:15. First place was 21:14. Beat by one swing. Because I took too long recovering from the long run.
Gonna sleep well tonight!
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