20100114 – 12h30 – 20s & Windmills (Bikram)

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This workout is similar to the one we did on 2010-01-13 in the evening, but I left my HRM behind, so couldn’t show the profile.
In that one we went heavier, so I’d expect a much higher level of exertion.

JM & WarmUp (120club)
A 20min set using basic10 and some legwork – 1min on each
Legs: SqBW,SqG,SqK(Kossack squats) – cycle through these one-by-one in between basic10’s
Sw2h, SqBw, SwL, SqG, SwR, SqK, SwA, SqBw, CL, SqG, CR, SqK, PpL, SqBw, PpR, SqG, SnL, SqK, SnR, SqBw

Some technical work on the windmill, then a working set of
C,Pp,WM,Sn in a ladder, repeated on both sides.
L 1-of-each, R 1-of-each
L 2-of-each, R 2-of-each
L 3-of-each, R 3-of-each

The TopBox version featured 1,2,3,4,5
Abs to finish
HRmax=170bpm, 639kcal
HR-20100114-12h30-S

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