Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

• 5:00 Row (1,303m)
• 80′ Lateral Monster Walk
• 80′ Monster Walk

Handstands

• Wrist Warm-up
• 2×1:00 Hollow Body Wall Walk
• 2x30s Hollow Body Wall Walk
• 2×5 Kick-ups (bad leg)
• 2×5 Kick-ups (good leg)
• 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

• 8/8 Partner Banded Rotations & Holds (blue)
• 8 Evil Wheels
• 8 Parallette Shoot Throughs
• 8/8 Partner Banded Rotations & Holds
• 8 Parallette Shoot Throughs
• 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

• 10 Pull-ups
• 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

• 20/20 Landmine Curtsy Lunge Pulses (45+30#)
• BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

• 20 Wrist Curls (12#)
• 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!