Wednesday - AM - MAP Multi (30/30--60/60--60/45--60/30), Noon - "Flow"
AM
4 sets @ high/consistent/aerobic effort:
60 sec Box Jumps - 30" - step down
60 sec walk
60 sec Double unders
60 sec walk
60 sec Rowing
60 sec walk
60 sec KBS - 24kg
60 sec walk
Reps/HR
Set 1 Set 2 Set 3 Set 4
Box Jumps- 24/157 24/170 24/171 24/171
DU's- 108/163 109/171 104/172 109/176
Row(pace)- 1:55/148 1:55/151 1:55/160 1:55/161
KB Swings- 27/161 27/166 27/166 27/168
Noon
12 min Airdyne @ Z1 - HR monitor
+
Handstand Hold tech work - 5 min
+
12 min Airdyne @ Z1 - HR monitor
+
L Sit tech work - 5 min
+
12 min Airdyne @ Z1 - HR monitor
HR/round- 1) 135 2) 137 3) 141 (this was good though, someone came in and was talking to me and I maintained the same pace as previous 2 sets but was talking a lot which is why, I assume, the HR was bit higher.
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