Warm Up: Bicycle, Factorial Basics
9 minutes on a recumbent stationary bicycle; 6 cycles of 30 seconds high resistance 60 seconds low resistance. Set an rpm goal that is difficult to maintain.
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.
Resistance: Max Rounds!
See how many times you can get through this set in 15 minutes (since it’s timed, use the 3 breath rest rule… as many rests as you need, but only 3 breaths):
5 pull-ups (assisted on a machine, jumping, or with a bungee if necessary)
Run 2 miles. (treadmill, elliptical, track, or hit the streets)
Walk half a mile.
Stretch: Shoulders, Chest, Back
Comprehensive light stretching, then focus on shoulders, arms, chest and back. Be sure to include: infraspinatus stretch, teres minor stretch, bent over lat stretch, wall lat stretch, overhead triceps stretch, seated biceps stretch, doorway or floor deltoid stretch, side deltoid stretch, straight arm chest stretch, and doorway or floor modified chest stretch.
This is the last high volume workout of the week. Tomorrow will be easier, and next week will be geared a little differently; challenging, but not as intense. Hope all is well! Let me know how things are going. Love you.