5 min rest
1 mile run @ 85% effort
+
rest as needed
+
15 min EMOM:
1st min: Hold Hanging L-sit/Knee raise, :15-:20 (if L-sit heels should be above butt otherwise, hold knee raise w/ knees above waist line. Arms should be completely vertical with minimal compensation by leaning backward)
2st min: Hold sorenson, :30
3rd min: Jumping Split Squats, 8 reps/leg
Bike: 161 Cals...held about 65 rpms then bumped it up to 68ish last min-ish..felt pretty good
ReplyDeleteRun: 6:27
EMOM done
Not did accault
ReplyDelete+
7:00 mile (ran at the gym)
+
Emom ok
A. 57AVG rpm
ReplyDeleteB. 6:35 on rower
C. done
- legs little still sore for bike
A.) 51 AVG RPM, 79 cal
ReplyDeleteB.) 7:29
C.) done - did knee raise
AB: about 63Rpm - 140 cals
ReplyDeleteRun: 7:10
+
EMOM check check - knee raise/ concentrated on no help from shoulders. Abs still sore from GHD