Thursday

April 28th, 2016

1hr 45min

1. Warm-up:

Foam rolling, air squats, activation, leg swings, push-ups, etc.

= Complete.

Spent about 10-15 minutes here just getting moving. 

2. 10 Rounds for time of:

20 Calorie Assault Bike

20 Push-ups 

= 19:05. 

Assault bike at 350-500 watts (:58-1:10/20 cals). 

Push-ups unbroken for 1 round then either 12-8 or 13-7 for the next 9 rounds. 

1:54/round x10 rounds.

3. Cool down/Flush:

10-minutes of Assault Bike at an easy pace

3-minutes of hip flexor stretch per leg

3-minutes of anterior shoulder stretch per arm

3-minutes of seated straddle pose 

= Complete, complete, complete & complete.