Friday, 30 May Mobility & Leg Training

20250530 Day 1146 Part-1

Assault Fitness Airbike Elite Conditioning,

“Murder,”

20 Kilometers/12.44 Miles (AFAP) As Fast as Possible,

30+ Kilometers/18.66+ Miles Total Distance/Max Cal Goal,

60:00 Minutes/1 Hour Total Time Goal,

37:29 Min, 316 Kcal, 345.1 Watts, 5.136 Watts/Kg AFAP,

AFAP Distance/Time Goal: Attained,

60:00 Minutes/1 Hour, 511 Kcal, 345.1 Watts, 5.136 Watts/Kg Total,

Total Distance/Max Cal/Time Goal: Attained,

147.8 Pounds/67.181 Kilograms,

345.1 Watts FTP, 5.136 Watts/Kg FTP

100x Loaded 1Kg Toes to Bar (10x10)

Mobility Work: Mobility Flow

Mobility Work: T-Spine Mobility

Mobility Work: Targeted SMR/Rolling

5x sets Kettlebell Rear-Foot Elevated Split Squats. 10+ reps/leg

5x sets Cybex Machine Seated Hamstring Curls. 15+ reps/set

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