Triple Thirty

Golfed yesterday and out in the garage around lunch.

Active Life – Hips

Warm-up

• 5:00 Ski Erg (1,006m)
• 15/15 Lateral Leg Swings
• 20 Alternating Groiners
• 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

• 10×45#
• 10×135
• 10×185
• 10×225
• 2x10x245

All neutral grip. Then 30 sumo deadlifts which I put in the metcon.

Conditioning

• 30 Sumo Deadlifts (225#)
• 30 cal Ski Erg
• 30 Sandbag Squats (100#)

The Active Life program said to try doing the deadlifts unbroken, so I did. Took about a minute. I kept my pace at 800-830 cal/hr on the erg. Squats were done in two sets of 15 to finish in 5:35.

Active Life – Back Max

4 Rounds

• 12 Curl-ups (3 count hold)
• 12 Lemon Squeezes
• 15/15 Single Arm KBS (35#)

Took me 9:18, though it wasn’t for time.