Bike nasal breathing only 6 min
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2 rounds
Reverse bear crawl with banded KB drag x 50ft
Ostrich walk 50ft
1-arm KB front rack carry x 100ft/side
1-arm farmer carry x 100ft/side
Used farmers handles and might have been a bit aggressive on weight, and reverse bear crawl made me fool like poop for some reason today in that inverted position.
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Bike nasal breathing 6 min (same speed)
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2 rounds
PVC overhead duck walk 25ft forward
PVC overhead duck walk 25ft backward
PVC overhead high knee marches with active overhead reach and glute squeeze of grounded leg each step x 50ft
PVC assisted glute airplanes x 3/side
This was good
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Bike nasal breathing 6 min (same speed)
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2 rounds
1-arm bottoms up KB thrusters x 5/side
KB russian swing + flip and catch upside down + goblet squat x 8
Reverse alternating lunges with KB thread throughs x 6/side (12 steps)
Hollow rocks x 15 sec
Arch rocks x 15 sec
This was fun
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Bike nasal breathing 5 min (same speed)
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2 rounds
Single arm banded straight arm lat pulldown from half kneeling x 5/side (go light on this pending how the lat feels)
Single arm banded external rotation into overhead press x 5/side
Empty bar strict press x 10 with 3 sec hold overhead each rep
Inverted BB rows x 5-6, controlled negative each rep (again, adjust this to maybe some light bent over DB rows as able)
Triceps felt pretty smoked on the presses – all other work felt great, no residual
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Bike nasal breathing 5 min