A. Rear Foot Elevated Split Squat; 5 reps/leg x 1 sets (film from 45 degree front view)
B. Lateral Crossover Step Up; 5-6 reps/leg x 1 set (film from side view)
C. Single Leg GoodMorning; 5-6 reps/leg x 1 set (film from 45 degree BACK view)
*for this, the knees must be touching at all times.
D. KB Windmill @5131 - 5-6 reps/arm x 1 set (film from 45 degree front view)
+
On the 90 seconds for 10 sets:
15 Calories Assault
10 Burpees
(record splits for each round and Avg HR) IF you can not complete the work in the 90 second time frame, stop and notate where you left off.
Results
Set # Split HR (bpm)
1. 1:09 160
2. 1:16 165
3. 1:14 169
4. 1:15 174
5. 1:14 174
6. 1:18 176
7. 1:20 176
8. 1:23 177
9. 1:25 178
10. 1:24 180
Lateral crossover step ups were challenging for me to perform. It didn't cause any hip/knee pain, but I found myself leaning foreword through the torso. I was trying to stay upright and focus on driving through the heel into the plyo box.
I really liked today's conditioning piece! Found it to be very challenging around round 6. By that time in the workout it felt almost like an Open workout. Breath control was getting very challenging to maintain at that intensity. Was trying to hold 66-70 rpm's through each set. Stayed on pace all the way through!
Lateral crossover step ups were challenging for me to perform. It didn't cause any hip/knee pain, but I found myself leaning foreword through the torso. I was trying to stay upright and focus on driving through the heel into the plyo box.
I really liked today's conditioning piece! Found it to be very challenging around round 6. By that time in the workout it felt almost like an Open workout. Breath control was getting very challenging to maintain at that intensity. Was trying to hold 66-70 rpm's through each set. Stayed on pace all the way through!
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