First Day back to school...OFFICIALLY...for teachers. That means AM workouts with the crew that shows up.
800m Run w/ Mask
90s Couch Stretch (ea side)
Thoracic Flow (5m)
-------------------
4 EVER
AMRAP in 4m:
27 Cal Bike
27 Burpees
27 C2B Pull Ups
~ 4m REST ~
AMRAP in 4m:
21 Cal Bike
21 Burpees
21 TTB
~ 4m REST ~
AMRAP in 4m:
15 Cal Bike
15 Burpees
15 Pull Ups
MIDLINE PREP
30 GHD Sit Ups
40 Abmat Sit Ups
50 Hollow Rocks
40 Abmat Sit Ups
30 GHD Sit Ups
800m Run w/ Mask to finish
Bertag* ~ 54 reps (0 C2B) / 52 Reps (10 TTB) / 1 Rnd + 5 Cals
Ladick ~ 61 reps (7 C2B) / 44 Reps (2 TTB) / 1 Rnd + 8 Cals
Daliege ~ 62 reps (8 C2B) / 57 Reps (15 TTB) / 1 Rnd + 15 Cals
Stan ~ 48 Reps (21 Burpees / 1:34 Bike) / 56 Reps (14 TTB / 1:06 Bike) / 1 Rnd + 15 Cals (48s & 42s bike)
tb ~ 59 reps (5 C2B / 1:53 bike) / 1 Rnd + 2 Cal Bike (1:30 bike) / 1 Rnd + 17 Reps (2 Burpees / 1:03 & 50s bike)
Run was 20s better than yesterday
*Fastest Biker by far!!!
Thanks for the double under pep talk.
ReplyDelete27 = 6:01 bike 2:21 ub /15-11 c2b
21 = 4:06 bike 1:38 ub burpee / c2b
15 = 2:49 bike :56 ub
* messed up on 27's as I completed all reps before realizing 4 min cap was up. Went with it and just did FT for ea. Honesty holding back a bit as that's how I generally attack de-load week. Glad to see the group training together again, I would love to have that energy in my room.