November 6, 2018

Daily score: 7 (some neck, upper body soreness)

Workout:

A1. Hollow body hold; 40 seconds x5; rest 20 sec

40x5

A2. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 15 seconds so the last 15 is a max
effort)

60x5

B1. Hanging straddle L hold; amsap x5; rest 30 sec

25, 23, 20, 22, 20

B2. Side plank; 40 seconds x5/side; rest 20 sec

 40/side x5

B3. Arch body rock; 40 seconds x4; rest as needed

40x5

C1. V-ups; 20 reps x4; rest 30 sec

20x4

C2. HAnging L flutter kicks; 30 seconds x4; rest 30 sec

all bent knee and 15/15 seconds x4

+
20 min @sustainable effort
2 min indoor bike trainer
20 seconds plank hold in rings in external rotation

 7 rounds

rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
20 seconds handstand hold against wall

7 rounds

This was tough and long.  A core crusher which was awesome.  Sitting up straight is harder at the moment.  V-ups I had to split up and I can't begin to do 30 seconds of straight leg flutter kicks after V-ups, two sets of 15 seconds with bent knees is really hard.  Bike time wasn't so bad.  Getting on the bike the second time I definitely felt my quads kinda heavy and needed to loosen up.  Thanks!