Four rounds for time:
20 squats
50 SLP (R) moderate resistance
20 squats
50 SLP (L) moderate resistance
20 snaking pushups
.13 mi. uni elliptipush (R) 0/2
20 snaking pushups
.13 mi. uni elliptipush (L) 0/2
10 jumping pullups
50 high uni band pulls l/m
10 jumping pullups
50 high uni band pulls l/m
Post time to comments.
Daily Extras - If you are through with all rounds by 35 min, please do another.
Workout Notes:
Off-site no bikes/ellipticals?
Sub 50 SLPs (R) for 25 single leg walking lunges. lead with R leg every lunge.
Sub .13 mi. elliptipush (R) for 30 uni press jacks (R) 10/15. Do a press jack one sided using a lighter weight.
- Pedal in circles. Keep the seat in it's lowest position. Yes, it might be more efficient to lift the seat. Surely that will help you pedal further and faster. But we are exercising here. Don't care about efficiency. Sometimes less efficiency is more exercise. Not saying there aren't times we need more efficiency...
- SLP = Single Leg Pedaling
- Elliptipushes are to be done flat out. Work HARD! If the machine is getting away from you, increase the resistance. We suggest 0/2 at first.
- I'm suggesting a light/med (l/m) band for those band pulls (use a weighted cable if your gym lacks bands) there are a lot of them. Not looking to get your arms sore. The jumping pullups are the anchor exercise here. I'm hoping you'll get tired while doing the pullups and actively recover during the band pulls. Haha, just kidding. That won't happen. If the lighter weighted band isn't touching you, go heavier.
- I had Joe T. pulling a cable with 7 weight stacks on it last time. Dude was breathing heavy!!
- Don't move your hips/torso during band pulls.