Warm up
Cycling - Sprint (Power Endurance)
Frontage Road sprint @ 95% output. I hit a stiff headwind heading north on the frontage road at Hyatt Rd. It stole a lot of my steam and the last mile trashed me!
Miles: 6.36
Time: 00:21:02
Power
Couture Workout @ 65# barbell
3 Rounds of
8x wide stance bent row
8x standing high pull
8x overhead press
8x closed stance good morning
8x left leg lunge (barbell in back squat position)
8x right leg lunge (barbell in back squat position)
8x back squat / push press
3 minute rest between rounds
Total Reps: 168
Core Strengthening & Conditioning
No Name Workout
- no rest between movements
- strict abdominal engagement during movements
- 3 minute rest between rounds
3 Rounds of
25x two handed kettlebell swing @ 53#
20x abmat sit up w/12# med ball overhead
15x push up
15x ab wheel
15x 5 count superman back extension
6x hanging handle pull up
Total Time: 01:18:57
Total Miles: 6.36
HR: 136 / 225
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