1-3-25

Leg day with Connor

Back squat

5x10 

135

Stayed light cuz 1st time since back tweak.

Pendulum squat

5x10

25 for 2 sets

45 for 3 sets

Bulgarian split squats

4x10 bodyweight

Leg extensions

5x10 with 160

Leg curls

5x10 with 90

Banded box step ups

3x10 each leg, black band, 24"

1-1-25

Rochester YMCA workout

Lots of foam rolling and stretching

5x10 banded box step ups 20" w black band

6x10 NKT transverse abdominus activation

Airdyne 

10 min

30 sec 50 rpm

30 sec 70 rpm

217 cals

1 min deadhang

TRX planks

The Tank sled pulls via backpedal 

5x down and back 25 yards

12-29-24

300cal bike

10min as intervals of

30 sec at 53 rpm

30 sec at 70 rpm

Yielded 137 cals

Then rest of time of z2 at 57 rpm

Time: 25:45

12-28-24

10min bike intervals

30 @ 50%

30 @ 70%