Tuesday 23rd June 2015

Morning

10 mins mobility.

 

Gym

10 x bw lunges ES

10 x forward leg swings ES
10 x side leg swings ES
10 x back leg swings ES

3 x 20 x Walt Reynolds ES

10 x glute bridges ES
30 x 16kg KB swings
10 x glute bridges ES
20 x 20kg KB swings
10 x glute bridges ES

No shoulder pain on the swings…

4 x 3 or 4 dragon flags or negatives

1 x 10 x roll up to squat
2 x 10 x roll up to single leg squat ES
3 x 5 x roll up to standing pistol (ES)

3 x 20 x hollow body rocks (no hands overhead – ow)

1m BAB

 

Cycle

To work the gym and back home.

Distance: 22.4km
Time: 1:06:05
Av. Speed: 20.4km/h

Strava.

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