June 24, 2016

Daily score: 7

Workout:

20 min amrap @sustainable continuous pace
Row 10 calories
10 air squats @2020 tempo (control the range completely and let me
know if these help and feel good)
Assault bike 10 calories
10 back extensions @2020 tempo


5 rounds plus 10 cals and 10 squats

+
3 rounds for time:
50 double unders
10 burpees


6:05

+
A1. Lateral lunges @2010; 5 reps x3/side; rest as needed
A2. Lateral step ups to low bench; 6 reps x3/side; rest as needed
(keep them under control)
A3. Unloaded RDL; 6 slow controlled reps x3/side; rest as needed
A4. Horse stance isometric hold (keep a vertical torso and knees
tracking out, just go as low as you can comfortbly hold); 60 seconds
x3; rest as needed

Done

The 20 min amrap was a great warm up...air squats were helpful...made me more aware of some of my unevenness and good to work on tension while moving slower.  I love back extensions and have been doing them in my warm up for awhile.  Double unders...it's been awhile since I have worked on them and they were not great today.  Just the getting out of breath and getting tense problem.  The A series was good stuff, horse stance hold for 60 seconds was for real.  Thanks!