Category Archives: Uncategorized

Strength Work (Cant remember omg!!!!) I think Bench Press, Pull Ups, Rowing

Indoor Bike 60mins | 107BPM

4R of:6 Front Squat 75% 47KG8 cyclist squat 30kg DB 21-15-9 of (for quality)Strict Pull Up40kg Bench Press 15-12-9 (for quality) of:Bent over barbell row 40kgBench Dips

60 min zone 2 run9.94km | 6:02/km | 175spm | 134bpm

4R of:6 Front Squat @ 47kg10 Single Leg hip thrust / leg on bench Forward Lunge with Dumbbell (Front Rack) 4×10 @17.5kg dbs EMOM 16M60s 10 Bench Press @30kg60s 6 Negative Pull Ups60s 10 Banded Push Up60s 10m seated Sled … Continue reading →

45 min easy run Did 15 min indoor because it was raining then 30mins outdoors. Outdoor run 30 mins | 5.28KM | 182SPM | 5:41/km | 138BPM

AM:Easy 25min Bike @84BPM PM:Chipper 60 cal row60 KB swing @ 24kg60m sled push @165kg60m farmers carry @32kg60 wall balls @9kg60m farmers carry @32kg60m sled pull @165kg60 kb swing @24kg60 cal row 42:13

upper body. Forgot to key in

45min Indoor Bike Zone 2 – 118BPM

10min warm up then:-5R6mins Intervals @4:55/KM90s Walk