6 rounds
2x bike
2x row
2x ski
total reps each round=40
for each cardio machine try to get as many cal as you can in a minute, the rest of the reps will be presses or bk squats.
Example= if you do 17 cal on the rower in a min then you do 23 reps of bk squats. So you will do each cardio move 2x and 3sets of presses and 3 sets of bk squats
total time was 30:19. bk squat 55lb and 45lb presses. Presses were really hard. Bike 17, 17.7. Row 17, 17. Ski 11,11. Fun one. You really pushed hard on the cardio machine to get as many cal as you could, so it was an all out sprint every time.
ReplyDelete13,15 Bike 9,11 Ski 16,15 Row I didn't realize we were doing this one for time. I was lollygagging quite a bit. My arms are super sore today. Legs ok. 32:22 overall
ReplyDelete55lb back squats and 45lb presses. More weight on the squats next time!!
We didn't keep track of time. I partnered with Kendra. We did Bike/Ski/Bike/Ski/Bike/Ski for the bk squats I did the 33# bar (first time!). For the presses I started with the 33#, but it was too much so I switched midway on the 1st round to the 12# hand weights. I need to build my arm strength - it was really hard getting those last presses in.
ReplyDeleteForgot to add: B-12/S-9/B-11/S-9/B-10/S-9
ReplyDeleteRowed all 6 - 11, 12, 13, 12, 12, 11. 30lb back squats 3 rounds and ghd sit ups 3 rounds. didn't time.
ReplyDelete