October 23, 2024

Daily score: 8

#3 - Low intensity plyos + Vo2 conditioning + movement

A. Fast feet exercise; 20 sec on/40 sec off x5 sets
https://www.youtube.com/watch?v=Kik4D32xmEs
B. Quick feet box shuffle (use plates if needed) 20 sec on/40 sec off x5 sets
https://www.youtube.com/watch?v=8KXpXm4XtEM
C. Quick feet low box striders; 20 sec off/40 sec off x5 sets
https://www.youtube.com/watch?v=3OFK3l_sPko

Done

D. Box jumps; 1.1.1.1.1x3; step down/rest 1 min (raise height per set)

20/24/30 inch

+
Row 4 min
rest 4 min
ski 4 min
rest 4 min
airdyne 4 min
rest 4 min
row 4 min
** perform all for max cals. record cals per interval

Row 55, ski 45, bike 47, row 55

+
follow along primal movement work: (23 min)
https://www.youtube.com/watch?v=jVZirgfBnXs&t=20s

Done

So good to get some time in the gym.  Work has been busy and had to spend a day off doing chores.  This all felt really great.  Quite happy I could still jump to the 30” box, it’s been awhile.  Wasn’t really that hard.  Intervals felt great as did the video.  Thanks!