1. Stephen says:

    AM
    12:00 Assault Bike @ Z1

    PM
    A1. Passive-to-active hang from bar, 3 x 12; :30 rest
    A2. Overhead barbell shrugs, 3 x 12 @ 45; :30 rest
    A3. Push-up w/scap push-up @ top, 3 x 12; :30 rest
    A4. Sleeper stretch standing against wall, 3 x 12/side; 2:00 rest
    B1. Alternating barbell forward lunges, 3 x 16 @ 45; :90 rest
    B2. DB deadlift, 3 x 15 @ 100, 3010; :90 rest
    C1. Low box step-up, 3 x 20; :90 rest
    C2. Hip extensions, 3 x 12, 2012; :90 rest
    D1. Unsupported DB row, 2 x 8, 4010; :60 rest
    D2. DB floor press, 2 x 8, 3010; :60 rest
    E1. Seated calf raises, 2 x 15, 2010; :60 rest
    E2. Glute-ham sit-ups, 2 x 15, 2020; :60 rest
    +
    walk out to tracks and back

  2. Leah says:

    3 NFT complete
    A. SS – 95-100-105-110-115-120-120-120-125-125
    B. SC – 115-120-130-135-140-150-155-160-165-170
    + 4 :30 assault bike sprints- maintained 80-81 rpm throughout

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