October 25, 2018

Daily score: 7 (sore legs, quads, and back muscle soreness, the good kind)

Workout:

A. Breath retention drill

inhalation hold times: :32, 40, 45, 43, 50
exhalation hold times: :12, 14, 14, 16, 16

B1. Hanging L hold; amsap x2; rest 30 sec

:32
:22

B2. Seated straddle lift off isometric hold; amsap x2; rest 30 sec

:20
:18

B3. Arch body rock; amsap x2; rest 2 min

:38
:40

C1. Row sprint 30 seconds @100% x2; rest 20 sec
C2. Side plank; 40 seconds x2/side; rest 20 sec
C3. Tuck ups; 20 reps x2; rest as needed to recovery

Done x 2

D1. Tuck front lever hold; 20 seconds x2; rest 40 sec
D2. Assisted german hang; 20 seconds x2; rest 40 sec

Done x2

+
2 rounds for time:
12 bar facing burpees
24 calories airdyne

4:50

Definitely sore from previous workout, legs were screaming and stiff during warm up.  I didn't notice the back muscle fatigue until the arch body rocks.  Breath work was enlightening, soooooo much harder to hold on exhalation and much harder to be calm during that hold.  I imagined myself being tossed in a wave at the same time and trying to be calm.  Everything else went as expected.  Even a little more sore in the legs the next day.  Thanks!