Daily score: 8
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+1 pull up
6+3 pull ups
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+5 ttb
3+6+6
+
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
Done
+
stretching/mobility work 15-20 min
Done
I decided to repeat this one. Love the arm pump. Pull ups feel so solid and easy. TTB were the hardest part. Good to get back in the gym. Two different strangers in public this week commented on my arms :). Not why I’m doing this but also kinda fun to know my work is showing! Thanks!
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