15 Minute aerobic warm up:
+
16 Minutes:
30s Assault Bike @450-500W
30s Rest
30s Row @ 1400-1500 Cals/hour
30s Rest
30s Double Unders **40-50 each set**
30s Rest
30s Burpees **12-15 each set**
30s rest
Rest 8 Minutes
16 Minutes:
30s Assault Bike @450-500W
30s Rest
30s Row @ 1400-1500 Cals/hour
30s Rest
30s Double Unders **40-50 each set**
30s Rest
30s Burpees **12-15 each set**
30s rest
**Try not to dry heave as much this time :P - again CONSISTENCY - so you may have to go with the bottom paces/rep ranges**
+
15 Minute aerobic cool down
+
3 Rounds:
30s Weighted FLR on elbows
60s Unweighted FLR
30s Sorensen hold
Everything went well with no pain but after same deal with tightness in my trap into the neck.
Saturday:
A. Belt Squats; 10-12 reps; rest 90s x 4-5 sets https://www.youtube.com/
B1. GHD Sit ups (keep arms/hands on your chest); 10-12 reps; rest 30s
B2. Med ball hamstring curls; 10-12 reps; rest 90s x 4 sets
+
50-40-30-20-10 Calorie Assault bike for time
Rest 1:1 after each set (I.e. 50 cals takes 2 minutes, rest 2 minutes before doing 40 cals)
+
15 Minute amrap @ cool down pace:
10 Box Jump overs 24"
15 cal row
10 Ring Rows - keep your feet in a place where your trap won't be bothered - if this bothers it EVEN A LITTLE - sub walking lunges 10 ea leg
15 cal row
+
20 Minute Z1/Mobility
A. 140lbs for 4 sets
B1,B2: no issues
A.B: 15:42 total time 2:40 to do 50 cals and it dropped about 20 sec each round there after.
DID not have time to do cool down today. SORE TRAP and neck later in the day.
Sunday: Rest
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