Yesterday was a 5k, I didn't do it. So, on today's rest day, I decided to make up a 20 minute AMRAP that I thought I could keep moving on to mimic the work of a 5k. I set out to do AMRAP 20 min of:
down and back x2 (east side to west side of Depot)
12 53# kb swings
atlas stone shoulder x4 (2 each shoulder)
after 3rd round my back was pretty tight, so I ended up doing a 5 rounds for time and got done in 9:55.
I rested a few minutes (3-5) then did 5 rounds for time of:
12 135# back squats (bar starts on the ground...no rack)
12 GHD sit ups
time 5:17
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