PERFORMANCE & FITNESS
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side https://www.youtube.com/watch?v=DlQM0Ye5bxA&
Band Assisted Lat Stretch x 45 seconds per side https://www.youtube.com/watch?v=iaAsxl0OfIc&
Followed by…
Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Then…
Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
29:05 with 20” box step-overs
32min subbed row for ski erg
Been sick since last friday. Easing back in and sad to miss the front squat PR attempt.
did 2 rds
row 500
run 400
20 cal ebike
10 20″ stepovers 35# dbs
cruising pace, some coughing but survived 14:20
Wow! Ouch!
Rx – 27:09
Treadmill – schwinn bike.
I was trying to figure out why this took so long and I figure it must have been the transitions. Felt like I couldn’t breathe most of the time.
Front squats from yesterday
Up to 285. That was disappointing since my top sets have been there the last couple of weeks. I didn’t have 305 in me today.
It’s rainy here and I only have a rower and it’s in my basement so:
Four rounds
1250m rowing
25 kbs 60 lb
24:57
Good push for the day!
24:31- subbed run for 50 double unders because there’s lots of snow outside! This one hurt more than it should have. Too much holiday fun and not enough working out!
Good work Anika! I hope you guys are doing well!
Thanks Mike! We are doing great, I hope you are too!
It did hurt! Holy cow! Great job 👏🏻
Oh good, I’m glad I’m not the only one 😂 It didn’t look that bad on paper, especially since I subbed the double unders. But then I was sucking wind the whole time!!! Way to go!
3 +157 time cap 30min