Daily score: 6 (post night shift and ankle still a tad off)
Workout:
Indoor bike:
15 min easy warm up
done
+
10 seconds @100%
easy ride 50 seconds
x5
2 min easy ride
x3
done
+
15 min amrap:
6 jump switch lunges
30 seconds tough bike ride
18 rounds +6 +18 seconds
+
15 min easy cool down
done
+
A. Tall kneeling KB halos; 5 slow controlled rotations in both
directions x3; rest 1 min
35# kb x5 each way x3
B. Tuck ups; 20 reps x3; rest 90 seconds
done
C. DB side bends; 12-15x3/side; rest 1 min bw sides
50# DB x15/side x3
So strange how both today and yesterday the ankle has felt the worst during the warmup and then kinda better after the workout. Swelling is almost gone. Felt good to put some time at high effort in on the bike after such a sissy ride on sunday. Ab work went well, I like all those things. Thanks!
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