December 1, 2023

Daily score: 8

Workout:

#5
Gymnastic bodies:
- handstand

4.5, 3, 3.5, 2, 3

+
A. Strict press @4141; 6-8x4; rest 2 min

55x6x4

B. Strict pull ups @2020; amrap unbroken x4; rest 2 min

4,4,4,3

C1. DB bench press @3333; 4-5x4; rest 1 min

35x5x2

40x4x2

C2. Bent over supinated grip barbell rows @3333; 4-5x4; rest 1 min

65x5x2

70x4x2

+
5 sets;
assault bike sprint 15 seconds @100%
immediately into...
30 sec side plank per side
30 sec hollow body rock
rest 75 sec

Done

+
10 min easy cyclical work (choice machine or walk/hike)

Done on ski, 104 cals

Used a metronome for all the tempo’s.  Good pump.  Love the core challenge at the end.  Thanks!