AMAB 10 min easy spin
+
2 rounds
12 sec AB @ 700+ watts
48 sec AB @ 400+ watts
60 sec AB @ 200+ watts
rest off bike 4 min x 4 sets
Used an older Schwinn so had to gauge on RPM’s
90+
70+
Low 50’s
+
Quadruped rock back into planche lean with 5 sec hold x 3 reps, constant posterior tilt
Side lying pallof presses from sorenson hold x 5/side, controlled movement
rest as needed x 4 sets
done
EMOM x 30
Min 1 – AB 12 cals
Min 2 – Reverse grip pushups x 10-12
Min 3 – 2-3 KB high windmills/side
Min 4 – Bent over supinated grip BB rows x 10-12 (light)
Min 5 – Lunge matrix x 3/direction/leg
(had to use rower)
KB windmills felt really awesome today, no movement restriction, comppensation or discomfort at all. The last time my body felt a little sticky
+
20 min easy bike mixed with mobility (get off every 3-4 min to do some movement work – rolls, crawls, walks, support holds, carries, etc)
done
+
8 min box breathing @ 3 sec in, 6 sec out tempo
Did at night, know it kind of defeats the purpose of doing it right after the session but it was the only time I could get the full 8 minutes in