160705

Tuesday- A.M. Easy Aerobic Bike P.M. Press/Pull + Density + Structure

A.M.

6 sets

Bike/Row 4 min @ 70-130% MAS, rest 1 min **Bike or Row or Mix as you desire

**fartlek style, vary the pace up and down based off feel

Bike: 60.9 cals

Row: 1132m (1:46.0 avg)

Bike: 59.5 cals

Row: 1120 (1:48.0 avg)

Bike: 61.0 cals

P.M.

A1. Behind the Neck Press @ 20X2, 4 x 5 reps, rest 60 sec

145, 145, 145, 145x4

A2. Strict L-Sit CTB Pull Ups, 4 x 10-12 reps, rest 2 min

12, 12, 11, 10

+

16 min EMOM

1st- 7 Kipping HSPU’s, 8” deficit

2nd- 5 Muscle Ups

7, 5 across. 

+

40 Turkish Get Ups, 53# Alt reps (20/arm)

Complete.