Stretch

45 min lower body static stretch

Crossfit + Tempo

Warmup:

Coreboard Ys

Chop

Lift

Paloff Press

2 rounds of 10 each

Then 5:00 spiro on 3.0L bag 30/35 rr

Then AMRAP in 4:00 of Toes to Bar x 10 reps + Box Jumps at 24" x 6 reps

1:00 rest

Then AMRAP in 4:00 of 20 double unders + 7 burpees (jump to touch 1 foot above max reach)

5:00 easy spiro (this was a huge challenge today right after the crossfit)

Then 20 min Airdyne at 80/83% max heart rate

Bike Intervals

Gradual warmup to 225 watts....

Then completed:

3 x 3 min ON at 250 watts - 75/80 rpm

3 x 2 min ON at 275 watts - 85/90 rpm

recovery was 2 min for both

Day Off

5x5 back squat

5x5 back squat at 205

Ramp Test + Tempo

Warmup was ramp test from 100 watts to 225 watts.

LBP still hanging in around 225 watts but getting more comfortable to hold for sure. Able to breath around 12 to 15 rr comfortable with nose breathing during the Tempo with a few breaks here an there.

Strength

Deadlift - 5 x 5 at 235 (going to 245 next day)


3x
Pullups - Tarzan x 6
Glute Ham Raise (with 20# assitance on Keiser) x 6

3x
DB piston press x 8
Rotational Row x 10

2x
Walking Lunges x 6
Ab Wheel Rollouts x 10