Daily score: 8
Workout:
#5
A1. Side body overarch hold; 30 sec x4/side; rest 30 sec
Done
A2. DB front rack low bench lateral step ups; 10 reps @3030 x4/side; rest 1 min
10’s to bw at bench height
Bw at bench height
10’s at 16”
10’a at 16”
A3. Single leg hip extension; 10 reps @3033 x4; rest 1 min
Done
B1. Sumo stance good mornings; 8-10x3; rest 1 min @31x1 tempo
65x10
70x10
75x10
B2. Single leg DB hip thrusts @3033; 10 reps x3/side; rest 1 min
12, 5, 5
+
amrap unbroken push ups
ski erg sprint 20 seconds @100%
15 push ups for time
rest 3 min
x3 sets
23/ :52
14/ :56
13/ 1:11
+
10 min easy aerobic cool down nasal breathing only
93 cals on ski
This is such a deceptively challenging workout. All the tempo stuff is intense. Well rounded sore the next day. Arms aren’t as bad as I thought they might be after all the push ups. The difference of an inch or two lower height on the lateral step ups allowed me to use some weight and control the tempo on the eccentric on my left leg for the lateral step ups. Both my arms, triceps, cramped after my first ski sprint. Never had that happen. I think they just weren’t warm enough. Thanks!
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