Wednesday - AM - MAP Multi (30/30--60/60--60/45--60/30), Noon - "Flow"
AM
6 sets @ high/consistent/aerobic effort:
30 sec Wall Balls - 20#
30 sec walk
30 sec Double unders
30 sec walk
30 sec Box Jumps - 24" - step down each rep
30 sec walk
30 sec Shuttle Run inside gym
2 min walk recovery
Wall Ball- 16, 16, 16, 17, 17, 17
DU's- 55/set
Box Jumps- 16, 17 for the rest (hate stepping down on 24", I'm too short!)
Shuttle Run- about 10m x 9 each set
energy was good, breathing was good. Enjoyed this MAP session, felt I could have maintained for a very long time.
video of last set will be up tonight
Noon
10 min Airdyne @ Z1 - HR monitor
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Handstand Hold tech work - 5 min
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10 min Airdyne @ Z1 - HR monitor
+
L Sit tech work - 5 min
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10 min Airdyne @ Z1 - HR monitor
HR around 125
HS Holds pretty good, not good at this but getting better
L-sit I'm terrible at, flexibility and hip flexor strength are both bad
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