AM
Bike 4 min @ 85%, rest walk 1 min x 4 sets
Done
PM
A – Back Squats – 8 sets of 3 @ 82%, rest 2 min
305
Have not felt very strong on my back squats lately. Knees felt fairly good today.
+
B1 – Rear foot elevated split squats x 6/leg, rest 1 min
55 x 2, 60, 65
Would’ve struggled for a second set at 65
B2 – Banded hamstring curls x 12, rest 1 min x 4
Done
Did seated today because I did not have anyone to assist me in getting in for a lying prone
+
C – 5 rounds for time
(1 MU + 5 ring dips at top) * 2
20 cal bike tough pace
10:20
Muscle ups felt good today. Had to be patient with dips on rep 2 of rd 3 and on.
First round of airdyne held upper 400 watts. Struggled to do so on rd 2, 3 and 4 were just holding on for a tough pace. Rd 5 I made myself stay in the fight for upper 4’s.
+
D – 30 sec glute bridge, rest 90sec x 4
Done