got me session in early today. needed a slight change to my routine to break things up. also trained at another gym so I had access to a working assault bike.
A – Back Squats – 4×4, rest 3 min
295-305-315-325
+
B – BB overhead walking lunges x 12 steps, rest 2 min x 4 (around 115, but play with it for today to get something that is tough but doable)
115 – 125 X 3
+
C1 – Single leg snatch grip RDL x 6/side, rest 1 min (PVC or empty bar)
Done
C2 – Crossunder lunge x 6/side, rest 1 min x 5 sets
Done
+
D – AB 45 sec 90% aerobic, 75 sec slow spin x 5
about 81 RPM first set, not completely sustainable so backed off a little to 77/78 rounds 2-5
Knees were a little achey during and after session.