A – Overhead squats 6 sets of 3, rest 90 sec (moderate, good speed/positions)165
Paused in the bottom for 1 breath and exploded up.
B – Sumo stance banded deadlifts – 8 sets of 3, not TNG, rest 60 sec
185
C1 – 50ft bear crawl, rest 30 sec
C2 – Hollow body flutter kicks x 20, rest 60 sec x 3 sets
done
D1 – Side plank press ups x 6/side into 12 sec side plank hold, rest 1 min
D2 – Banded lateral monster walk x 12/direction, rest 1 min x 3 sets
done
+
Bike 12 min @ 200-250 watts, steady breathing
done
PM – paddle session
6 sets @ 40 hard strokes
About 30 seconds each set
(I have a pretty good marker of distance I covered for this)
Paddled back to start
made sure rest was around at least 2 minutes