Daily score: 9
Workout:
#7 - Upper body interval training and core
7 min amrap
3 unbroken strict pull ups
3 strict press at 75% 1rm
12 V-ups
rest 3 min actively on rower
6+3
6+1
7 min amrap
6 unbroken strict ring dips
6 ring rows
12 toes to bar
rest 3-6 min actively on rower
x2 times through (20 min total of amraps over 40-45 min)
3+6+6+4
3+6+6+5
+
EMOM 12 min:
1- 10 sec air bike sprint to peak wattage
2- 5 burpees AFAP
3- 10 max effort pulls on ski erg for peak wattage
4- 5 rotational med ball throws as hard as possible per side
700’s on the bike
:10 burpees
300-315 ski
Med ball #20
+
stretching/mobility work 15-20 min
Done
Felt so good today. Pull ups felt super easy. No shoulder issues with anything. Enjoyed the stretching time. Thanks!
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