5km on the program tonight so ran 3.87 around the block before Primal and 1.83 around the smaller block between classes for a total of 5.7km! Finally ran over rather than under the distance scheduled.
My warm up run was actually a lot quicker than I probably should have gone but I was trying to get in as many kms as I could before the session so average pace was 6:38/km with the first couple of kms under 6:30 pace.
First class was crank it. If you are wondering what crank it is, click on the link to see a short demo video.
We did the following combos x 3 (or it may have been 4... I can't remember)
Crank It (CI) rows
Burpee to box jumps (a new level of yuck! My two least favourites combined into one awful* new exercise. *disclaimer: I may mean awful in a good way)
CI push ups or CI tricep extensions or biceps curls)
medicine ball sit ups to wall throw (5kg med ball)
single arm row with a twist
Lunges holding 10kg sand bag over head
Followed by ab work.
Kettlebell class just was too traumatic* to recount here. Think of lots of exercises in combo holding two large heavy objects and then multiply it. (*disclaimer: I may mean traumatic in a good way)
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