Daily score: 8
Workout:
#3
A. Lunge matrix; accumulate 5 reps per leg x3; rest as needed bw sets
- Curtsy lunge, reverse lunge, lateral lunge, forward lunge, cross
over lunge =1 rep
Done
B1. Side lying straight legged leg raises; 15 reps x3/side; rest 1 min
Done
B2. Adductor side planks; 30 seconds x3/side rest 1 min
Done
B3. Adductor flies; 30 reps x3; rest 1 min
Done
C. Hyperbolic stretching series
Done
+
gymnastic bodies handstand/rope climb
HS, 5, 60s forearm supported HS:
1:01!!!, :48, :23, :34, :36
RC, 5, 15r ground ring rows:
12, 9, 10, 9, 9
+
30 seconds assault bike @tough pace (~3 min pace)
30 seconds assault bike easy
x10
104 cals total
around 210 watts
I have some nicely sore glutes and hip area the next day, kinda cool. Loved everything. Super happy to have made it a minute on the HS. It's funny, so much of that is about how long I can convince myself to burn and struggle. The last 10 seconds were pretty 'spicy'. So glad I'm getting back on the bike I can tell my lungs are out of shape. Feels good to work on it. Thanks!
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