Friday, November 10, 2023

11-10-23

 2 rounds

5 cal ski

5 single leg hip circles forward/backward each side

15 air squats


Every 3 min for 4 rounds

5 single leg dbl db bulgarian split squats per leg, 50#s

8 single leg stability ball hamstring curls per leg

12 rower plank pikes


14min cap

5 rounds for time

15 plate overhead walking lunges 45#

150m run

10 deadlift 205#


Time: 11:11 ub


Core

3 rounds

15 GHD back extensions

30 sec plank hollow hold 15#

20 handstand shoulder taps


15 min z2 bike

53 rpm avg

128 cals

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