Daily score: 9
Workout:
#5
A's with ankle weights
5#
A1. Laying adductor flies; 40 reps x3; rest 1 min
A2. Seated straddle lifts; 12 reps with 1 sec pause x3; rest 1 min
A3. Seated pike lifts; 12 reps with 1 sec pause x3; rest 1 min
A4. Bird dogs; 12 reps x3/side; rest as needed
Done
B. Hyperbolic stretching series
Done
+
Gymnastic bodies handstand and rope climb
HS/60s forearm supported) :53, :30, :43, :31, :42
RC/15 ground ring rows) 15, 8, 8, 8, 8
+
EMOM 12 min
1- 10 sec sprint
2- 15 sec sprint
3- 20 sec sprint
* slow spin recover after each sprint
130 cals total
Great session. Making progress. Bike intervals were legit, harder than that looks on paper. Went to dance class the evening after this and did more leg lifts, definitely had tired hip flexors the next day. Good stuff. Thanks!
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