6/27
Iso ring holds – do 2-3 sets of each, rest as needed
Straight arm
Bent arm
Bottom of 1-arm archer pushups
Done and upped the iso holds by about 5-8 seconds this week
+
Row 5 min with display on force curve, 20-22 strokes/min, easy effort
done
+
Every 3 min x 8 alternating sets (4 of each as able to keep intensity)
Odd sets – Row 30 cals in sub 90 sec, keep stroke rate < 24/min
Even sets – Line facing burpees x 28
1:23.3-1:23.3-1:26.1-1:22.9
1:01-1:00-1:05-1:05 – it was my pushers that started slowing down, round 3&4 around 17-18 is when I feel the speed per rep slowed slightly
+
Bike erg 5k easy cooldown
Done – combo of 5K outside and outside walk
+
5 min down regulation breathing
done