workout Oct 25

Today's was really good. Started with our usual interval on the bike; up to 20 seconds sprint : 40 seconds slow. Then we did 4 rounds of strength exercises, and each round the reps and tempo changed. The exercises were:

1. cable crossovers
2. ball between the wall and hip; single leg squats
3. Arnold press
4. lie on stomach on bench: row, external rotation, press
5. sumo deadlift

Then each round, the parameters were

1. 8 reps, normal tempo
2. 6 reps, 3 count up, hold, and down
3. 4 reps, normal tempo, double the weight
4. 3 reps, 8 count up and down with a 2 count hold