16 mile bike ride
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4-24-25
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Last: 9 mo ago by bert harbinson
FiA, core & lower body
3 miles easy plus wu/cd...94% humidity
3 miles easy plus wu/cd...94% humidity
7 mile run.
First 4 miles hurt…did a speed workout yesterday morning and leg day in the afternoon
First 4 miles hurt…did a speed workout yesterday morning and leg day in the afternoon
Chest, shoulders, and cardio at OTF
10 mins warmup
45min workout 9 rounds 5 stations 1min
1. Air squat pulses (rapid bottom of squat to a bit above parallel)
2. Run 160m
3. Dual suitcase standing hold 2x60#
4. 8 cals on assault bike using arms only
5. Plank hold
Stop each movement with 10 secs or so of transition time
Stretch
45min workout 9 rounds 5 stations 1min
1. Air squat pulses (rapid bottom of squat to a bit above parallel)
2. Run 160m
3. Dual suitcase standing hold 2x60#
4. 8 cals on assault bike using arms only
5. Plank hold
Stop each movement with 10 secs or so of transition time
Stretch
6 miles
6 mille run
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