A. KB Front Rack Rear Foot Elevated Split Squat; 6-8 reps/leg x 5 sets; rest 1min bw legs
B1. Front rack Walking lunges; 16 alt'ing reps x5; rest 1 min
B2. Side to side cossack squats w 1 sec pause in bottom; 10 slow controlled reps x5; rest 1 min
C1. Lateral Crossover Step-ups; 5-6/leg x 5 sets; rest 1min
C2. Jefferson Curl; 8 slow and controlled reps x 5 sets; rest 1min
+
Assault Bike 15 Seconds @ 900 watts
Assault Bike 45 Seconds easy
x20 sets straight through
A. Went up to 45# KB, 8 reps for all
B1. Up to 35# on these.
B2. complete, hips feel good.
C1. Done. No pain.
C2. Done. Used 10# DBs
AB Sprints - Completed. Would always get it up to 900 but didn't maintain. floated down to 750 in early sets but then kept it higher and higher. Good session coming off the Vegas trip.
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