45-55 min around the world @ 65-70% effort, steady flow from station to station
Bike 90 sec
15 russian swings
15 empty bar strict press
Bike 90 sec
15 banded pull throughs from sumo stance
10 hollow rocks + 10 sec hollow body hold
Bike 90 sec
10 banded spanish squats
10 arch rocks + 10 sec arch body hold
Bike 90 sec
30/side banded terminal knee extensions (squeeze VMO at top of each)
Man, my triceps are so freaking sore today. Even the empty barbell press was a mother, I even dropped down to a 35lb bar on the last round. Also Assault Bikes were being used in class today so I had to use the bike erg. Got through 4 full rounds at around 50 minutes and change