Airdyne 30 mins @ z1. 346 calories. 8.7 miles. 11.5 cals/min. ~59 RPM.
A1. lying banded external rotation 15 reps/ arm x 4 sets. Rest 30s
A2. seated med ball twists w/ 20# ball 30 reps x 4 sets. Rest 60s.
B1. standing banded external rotation 15 reps/arm x 3 sets. Rest 30s
B2. Defranco's ab circuit x 2 sets. Abs a bit sore from yesterday and today's work.
I am looking forward to making progress on the Airdyne. Until I get cleared to weight bear I won't push it too much. Just some Z1 efforts to keep moving.
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