December 13, 2020

Daily score: 7 (post night shift)

Workout:

#5
Foundation 1 - Front lever

Straddle hollow body rocks x60 reps x5 plus mobility

Done!  60 x5

Handstand 1

Stretches

5 rounds of push up series ON TOES this week:

2’s, 3’s, 3’s, 4’s, 4’s

60 rep shoulder taps

45, 39, 23, 16, x

Foundation 1 - Rope climb

15 ground ring rows plus mobility 

9,9,10,10,9

+
EMOM 20 min:
Odd- 10 sec assault bike sprint into easy spin
Even- 6 air squats @3030 tempo

107 cals

+
EMOM 20 min
odd- 15 sec ski erg sprint into easy ski
even- 20 sec sorensen hold on GHD

111 cals

Actually felt pretty good after my night shift.  Stoked to get through to the next FL progression.  I think I finally really felt what a hollow rock should feel like in the low belly/spine after weeks of work here.  Full plank wrist push ups were fun to move on to as well, I listened to my body before pushing the reps.  Neck felt tweaky on the third set of shoulder taps and worse on the fourth so I gave it a rest.  Emom’s went well.  Only thing is my old hip burning pain kicked on a little at night after this one.  Not bad but thought I should pass that along.  Sometime the call room bed at work will set it off too so hard to say.  Thanks!