Daily score: 6 (still super sore legs/mostly glutes)
Workout:
Day 1Gymnastic bodies:
- Handstand (5r fs straddle)
3,3,1.5,1.5,1.5
+
EMOM 28 min:
1- 30 sec passive hang (you can break it up into 15/15 if needed)
2- 15 sec support hold at top of dip
3- 20 sec side plank L/R
4- 3 strict hspu + 15 foot hs walk
5- 8 burpees
6- 30 sec row for cals
7- rest
+
EMOM 28 min:
1- 30 sec passive hang (you can break it up into 15/15 if needed)
2- 15 sec support hold at top of dip
3- 20 sec side plank L/R
4- 3 strict hspu + 15 foot hs walk
5- 8 burpees
6- 30 sec row for cals
7- rest
9,9,10,10 for the row cals
Hangs all unbroken
Broken HS walks
Great workout. Especially considering the state of my legs. I have not handstand walked in awhile and it was really fun. Furthest I got in a stretch was 10 feet. Felt good after this one and soreness much better the next day. Also I got a new dexa scan and gained 3.3 pounds of muscle since April! Body fat is the same. I gained a pound of fat too but I’ll take that after two weeks of living it up in Italy :). Good new is we’re on the right track for muscle building. Especially now that I’m back eating healthy and protein again, Italian’s version of protein is salami. Thanks!
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