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Let's get it, Ray 🔥⚔️

Here's your personalized workout rx for today.

Goal: Full-body (HIIT)

Date: July 27, 2022 • Session: 2

Equipments: med ball, plyo box, plates, kettlebells

Coach: Paul DeAndre

🪖 Today's regime

⏰ 12-15 minutes

🥵🥵 Intermediate intensity

Mountain climbers / push ups
Kettlebell swings + lunge jumps (max)
Jump squats / high knees
Burpees over box (max)
Ice skaters / man makers
Toes to bar + ball slams (max)
EMOM 16 x 20 plate squats
EMOM 16 x 20 overhead squats
EMOM 16 x 20 plate push ups
EMOM Max plate plank

🎧 Beats

⏪ Last session, we worked on...

⚡️ Shoulders

4 x 15 military presses

4 x 15 lateral raises

🍗 Legs

Squats

Presses

💪🏽 Tri's

3 x 15 bench dips

4 x 20 push-ups

3 x 15 rope pushdowns

3 x 15 skull crushers

🏋🏾 Performance log

Notes from coach

  • Need to work on form for lateral raises
  • Good reps on squats, can add weight
  • Go slower on the leg presses, focus on the quads
  • Cut carbs

Your notes

  • Didn't hydrate as much throughout the week, so was struggling with endurance
  • Comfortable with the squats, can increase next time
  • 😵 KO'd on the military presses

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Stats

As of last session

☝🏼 Body weight: 170 lbs

👇🏼 Avg. heart rate: 160 bpm

Active calories: 400 cal

👉🏼 VO2 max: 51.0