Tuesday – 6/27/2023

6/27

Iso ring holds – do 2-3 sets of each, rest as needed

Straight arm

Bent arm

Bottom of 1-arm archer pushups

Done and upped the iso holds by about 5-8 seconds this week 

+

Row 5 min with display on force curve, 20-22 strokes/min, easy effort

done

+

Every 3 min x 8 alternating sets (4 of each as able to keep intensity)

Odd sets – Row 30 cals in sub 90 sec, keep stroke rate < 24/min

Even sets – Line facing burpees x 28

1:23.3-1:23.3-1:26.1-1:22.9

1:01-1:00-1:05-1:05 – it was my pushers that started slowing down, round 3&4 around 17-18 is when I feel the speed per rep slowed slightly 

+

Bike erg 5k easy cooldown

Done – combo of 5K outside and outside walk

+

5 min down regulation breathing

done

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