Tuesday 9/25, Foundation: BSF in the Park

Warm up:
Very brief dynamic stretch

Then:
4 rounds:
25 yard prowler push @ 90# (low)
25 yard prowler push @ 90# (high)
Max air squats while waiting for teammate.
(totaled over 100 squats)

Later:
4 rounds:
8 x Scottie bobs @ 25# db's
Max Pullups (9-8-7-7)

Then:
4 x 8 x hammer curl @ 20# db + fat grips (1-2 second hold at the top)

Then:
6 x 30/30 on the stationary bike (damper on 16)
(max effort all rounds)

1 x 50 situps (anchored)

Notes:
Sled pushing is slowly getting better. Limiting factor is leg strength and endurance, not lungs. 30 seconds on, 30 seconds off on the stationary bike is one of those things that is tough as you choose to make it. I really went for it today and my legs felt like jelly for a solid hour afterword.

Moving forward I will be focusing on dialing in my nutrition and getting in some form of joint mobility work each day.