December 15, 2021

Daily score: 8

Workout:

#11

10 min assault bike warm up
+
10 second sprint @100%

slow spin recovery 2:20
x6 sets

Done, total 165 cals

+
1 min on/1 min off x32 min (2 rotations through the below)
1- goblet hold reverse lunges 35#

24/28

2- row cals 

18/18

3- Air squats @2220 tempo

10/10

4- DB russian step ups 35#/hand

18/18

5- Single leg Wall sit L

Done

6- Single leg wall sit R

Done

7- Knees over toes calf raises

38/42

8- band good mornings

Purple/green

39/36

+
20 min easy airdyne bike cool down, nasal breathing only

121 cals

This felt great.  The hardest were the step ups and the wall sits.  Funny too, I think this workout made me hungry all day.  Who knows. It’s been so miserable cold and wet it was so nice to turn on the heat and workout inside.  Thanks and good luck in Dubai!