(100 Demons– “In The Eyes Of the Lord”)
Count rounds and half-rounds completed in 5:02.
In a time-measured benchmark, pace is important, but never takes a back seat to position. Move quickly and specifically, scale weights to your ability, and keep ego in the passengers seat, not behind the wheel.
Then, 5 rounds of:
2 Sled drag (20 yd. @ 60% of deadlift 1RM)
10 Ab wheel roll-outs
”Drag” = forward, and “Pull” = backward. Rest is to be taken between sets, not during.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne @ 100%
Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.