Erg Recovery

I had the idea to do our cardio while the other person worked and good thing because Brandi programmed a lot of movements and it took a long time.

Shoulders

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DB, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (10#)

Took 20:18 and we did 7,699 meters. While we cleaned up and setup all the next movements it was a 5-10 minute break.

Arms

3 Sets

  • Row
  • 12 Curl with Twist and push down (20#)
  • 12 Double DB Skull crushers (30#)

3 Sets

  • Row
  • DB 21s (15#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)

Took 24:45 and we did 4,486 meters.

It was about 85° with humidity making it feel 90. Talk about pouring sweat!