Day: October 28, 2022

Push the Cardio

Warm-up

  • 80′ Side Walk with Hip Raise
  • 40′ Carioka
  • 10 Air Squat + Toe Touch
  • 20 Trunk Rotations
  • Bar Hang

Legs & Conditioning

I started on the bike.

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Reverse Lunge with Single Leg Jump (5/8# DBs)
    • 10 alt Single Leg Lateral Jumps
    • 6/6 Single Leg RDL + High Pull + Knee Drive (15/20# KB)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 20 alt Curtsy Lunges (15/20# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 6/6 Split Squats (8/20# DBs)

It took us 38:57 and we did 14,776 meters with B missing about half a round on the bike in the middle section. I’m trying to push my pace more on the machines lately to get back some cardio capacity and lose some weight.