4-24-24

 Thunder Bros Shoulders

Single arm DB press

5 rounds

1 strict press + 5 push press with 2 sec pause at top

35

50

50

50

60

BB reverse grip strict press w/3 sec neg

4x12 with 75#

Seated alternating DB front raise

4x10

15

20

25

25

BB wide grip upright row into narrow grip upright row

2 sets of 15 into 15 - 45#

15min zone 2 bike

202 cals

62 rpm avg

Hit 100 cals at 7:45 and 200 at 14:53

4-23-24

 Every 4 minutes for 4 rounds

500m row

6 wall facing handstand push ups

Done by 3 minutes each time.

All rows were 1:45.

rest 5 min

Every 4 minutes for 6 rounds

400m run

20 t2b

alternate t2b every set with

20 c2b

all runs were between 1:45 and 1:53.

t2b were 10-10, 10-5-5, 10-5-5

c2b were 10-7-3, 10-5-5, 5-5-5-5

4-21-24

 Thunder Bros Legs

Front squat

7 reps w/7 sec neg - empty bar

7 reps w/6 sec neg - 95

7 reps w/5 sec neg - 125

7 reps w/4 sec neg - 145

7 reps w/3 sec neg - 165

7 reps w/2 sec neg - 165

7 reps 2/1 sec neg - 165

Superset

20 banded light KBS

10 copenhagen adductor each leg

rest 90 sec

Used 35# kb with red band for first set, grey band for rest of sets.

Burnout

90 sec max rep Single leg Bulgarian split squat post assisted w/medium weight db

rest 2min

do the other leg

Used 20# db. Got 52 reps each leg.

15min z2 bike

62 avg rpm

197 cals

Got 100 cals in 8:23 then nearly another 100 cals in the final 6+min.

Superset

10 Banded core rotations each side, red band

20 GHD kayaking