Daily score: 6
Workout:
A1. Assisted german hangs; 20 secodns x5; rest 40 sec
A2. Shoulder extension plank holds; 20 secodns x5; rest 1:40
Done
B. Bent knee L sit; amsap x4; rest 2 min (knees together and as high
as you can get them)
31, 25, 31, 31
+
EMOM 10 min:
Odd- amrap unbroken strict pull ups
Even- 6 slow controlled bench dips
5,6,5,6,4,6,4,6,4,6
+
EMOM 10 min:
Odd- 5-10 CTB pull ups
Even- 6-10 burpees
8,10,6,10,6,10,7,10,7,10
+
Assault bike 2 min @150 watts
rest 1 min
assault bike 2 min @150 watts
rest 1 min
Assault bike 2 min @175 watts
rest 1 min
assault bike 2 min @175 watts
rest 1 min
...etc increasing by 25 watts every 2 sets until failure
I made it through two set at 225
This was a satisfying/challenging workout. 'A' was nice start, good stretches. B was tough on both the abs and shoulders. I tried to keep the pull ups hollow body on the first emom, dips were easy. CTB need some work, it was good to practice, I did a couple sets of 3 but mostly doubles and singles. By the assault bike I was tired...I maybe could have made it through 250 but I had to run to work...Thanks!
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