Daily score: 8
Workout:
A. Tall kneeling KB halos; 5 slow controlled reps in both directions
x6; rest 90 seconds
26# kb x10 x5
B1. Row sprint 15 seconds @100% x5 rest 15 sec
6 cals, 6,5,5,6,5
B2. Bent knee hollow body rocks; 30 seconds x5 rest
30x5
B3. HS hold against wall; 30 seconds x5; rest as needed to recovery
30x5
C. Band hip adductions/abductions; 10 reps in both movements x5/side; rest 1min
10each/side x5
+
25 min amrap:
20 sec plank hold
50meter two arm KB front rack carry
20 sec side plank per side
250m row
7 rounds +20+50+20+14
+
mobility work 20-30 min
Done in the pool
Then:
Mountain biking, 9 miles, 2.5 hours, not sure elevation gain but a solid 2 mile climb at the end.
Great day full of activity. I need to hydrate better in the heat. Workout went well. Pushed on the amrap in order to not let my friend catch me. Riding was good but I was exhausted and starving when we were done. Feeling recovered the next day though and ready for this evening's workout. Thanks!
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