Thursday, july 21

Sorry for the delay guys. I've had a bad case of hives and it knocked me out! Hopefully this means I'm on the up and up and updates will continue!

Thursday, July 21:

"Robin"

Alt EMOM 30 mins: Echo Bike Calories, Single Dumbbell Box Step Overs, Row Calories, and 2 more

Every 1 min for 30 mins, alternating between:

15/11 Echo Bike Calories

15 Single Dumbbell Box Step Overs, 50/35 lbs

15/12 Row Calories

30 Air Squats

15 GHD Sit-ups

Use as much of the 1 min as needed in order to keep the heart rate as low as possible today. The goal here is to see how controlled you can make this feel while still accomplishing the rep goals today. For those that really hate active recovery days...special challenge- increase 1 rep on each movement each round.

L2: Every 1 min for 30 mins, alternating between:

13/9 Echo Bike Calories

12 Single Dumbbell Box Step Overs, 35/25 lbs

13/10 Row Calories

25 Air Squats

15 Weighted Sit-ups, pick load

L1: Every 1 min for 30 mins, alternating between:

12/8 Echo Bike Calories

12 Alternating Box Step-ups

12/9 Row Calories

20 Air Squats

15 Tuck-ups