Warmup: 30 jumping jacks, leg swings, side leg swings, fence-steppers, foam rolling on quads, Samson stretch, shoulder dislocations, 10 GH situps
Eva—Puppy (modified a little on the kettlebell swings)
Four rounds for time
Run 400 m
18 lbs. kettlebell swings, 20 reps [it was the only kettlebell I saw sitting around, and turned out to work very well]
20 assisted or beginner pullups
This got much less stressful after I stopped trying to get it all done in under 30 minutes.
Running times 2:04, 2:03, 2:01, 1:57.
Swings: first time with kettlebell work. Watched a video beforehand on having good form and common mistakes, but I wouldn’t vouch for how much I remembered to apply.
Pullups: beginner for first three rounds, broken 10-10, 10-10, 10-5-5. assisted for fourth round, 30 lbs. off, 10-5-5. Doing them with that 30 lbs assist was noticeably easier than beginner style (sitting on floor and pulling up until my chin touches bar on Smith machine set to what would be chest height were I standing.)
Wanted to give up after the third round—almost did, because of the advice given on not overextending. But figured I’d at least do the run for the last round…then thought might as well do the swings…and then figured it was a shame not to finish.