Daily score: 8
Workout:
#3
A. Hanging alternating leg lifts; 20 reps x3; rest 90 sec
Done
B1. Single leg DB hip thrusts; 15 reps x3/side; rest 1 min
20, 15, 15
B2. Sled drag; 1 min continuous and heavy x3; rest 1 min
Sled plus 115 x3
B3. Prowler push; 1 min continuous and heavy x3; rest 3 min
Sled plus 90 x3
C. Hyperbolic stretching series
Done
+
gymnastic bodies:
- handstand, 5rnds of 3 tries for 10s FS HS
8/4/4
10/4/10
6/4/5
7/10/8
10/4/3
- rope climb, 5rnds of 3 very strict pull ups
Done
- side lever, 5rnds of 3 full windshield wipers on stall bars
.5 rep x5 rounds
+
Assault bike sprint 10 seconds @100%
assault bike 50 seconds easy
Assault bike 20 seconds @100%
assault bike 1:40 easy
Assault bike 30 seconds @100%
Assault bike 2:30 easy
x4 sets
Done, 201 cals
Sled series had my legs wobbly at the end of each push. The full windshield wipers are sooo hard! I can’t get my legs all the way back up in the middle of the rep. A work in progress. Felt good on the bike. In the sauna after :). Going out of town to mountain bike for a few days for my birthday so not sure when my next workout will be, but lots of riding! Thanks!
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