20:00 AirDyne, 43-44 RPMs
+
mobility
PM
Crossover Symmetry
Front rack position work
+
A. Safety bar squat, 5 @ 160, 4 @ 170, 3 @ 180, no gear
B. Single leg RDL, 25lb kettlebell, 3 x 10/leg
+
4 sets for reps:
0:30 Assault bike cals
0:30 rest
0:30 anchored sit ups
0:30 rest
0:30 row cals
0:30 rest
0:30 step-ups
0:30 rest
7, 8, 9, 10 calories (>70 RPMs)
22, 24, 24, 23 sit-ups
9, 9, 9, 10 calories (1200-1340 cal/h)
13, 13, 13, 13 step-ups
I can bike and row at a respectable pace with arms! I'm shocked by the rowing. Before today, the fastest pace I'd hit was 2:03/500m. It wasn't hard to keep 1200-1300 cal/h today, but I had no idea what that converted to. Stephen had me row at the same pace for an extra set without me seeing the monitor and I was pulling at 1:37!!! Holy shit. Shoulder feels great. This week has been full of exciting developments.
Thanks for the workout, Chels!
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