10/14
25 mins runners yoga
LISS
every 4 mins for 8 sets
12s l-sit
A-Skips 20m
2 min AD @80% effort. ~19 cals/min
30s 1 arm hang from rings per arm
10/15
A1. inverted supinated ring row x 10 x 4 sets. added 5#,10#,10#
A2. kneeling alternate superman push-up AMAP about 22 per set
B1. jack knife pull-up on rings 10-12
B2. DB clean and press 10-12 used 35#/h
C. farmer walk/overhead carry 45s per side x 3 sets. rest 60s between sets
D. foam roll triceps.
E. hill run 40s @90% effort. focus on mechanics/relaxed and stride. 40s rest 2:50 x 3.
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