Tues Dec 3

Tues Dec 3

24min on bike, lvl 16

30s 100+ rpm

30s 70 rpm

~323 Cal, 10.1mi

+

A- alt EMOM x12min

1- 30s ring support (bar) with 1.5pd kb

2- 8 harop curls (asst)

B- alt EMOM x12min

1- sa plank- 15s(2)/ 20s(2)/ 25s(2) (ea)

2- 8 tricep press, Arnold, OH, 65lb

C- alt EMOM x12min

1- 6 db ext rot 25lb @30x1 R

2- 6 db ext rot 25lb @30x1 L

+

24min mobility

felt gd to move today... sore from last couple days...

bike felt gd to get rpms up, helped loosen me up, gd little push...

wanted to do support on rings, but had to settle for bar, focused on position with licking and pushing elbows forward and supinated...

single arm planks- best these have ever felt, feel the progress in the shoulder girdle and core...happy with this...

mobility session was much needed...

~gm2