True 100s

Took a full rest day yesterday. Brandi is sick, so I’ll be working out solo for at least a couple of days. Hopefully it’s the flu and not the RONA

Warm-up

• 5:00 TrueForm Run (0.84 km)
• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 20 I-Y (red)
• 8 alt Back Rack Reverse Lunges (45#)
• 4/4 Single Leg RDL (45#)
• 8 alt Back Rack Reverse Lunges (95#)
• 4/4 Single Leg RDL (75#)
• 8 alt Back Rack Reverse Lunges (125#)
• 4 Landmine Squats (45#)
• 4 Barbell Hip Thrusts (45#)
• 4 Landmine Squats (90#)
• 4 Barbell Hip Thrusts (95#)
• 4 Landmine Squats (125#)

Handstands

8×3 Kick-ups

Done between leg sets again. I felt a cool discovery today when I pulled my head back more to neutral, allowing my shoulders to get in a better position and in turn let my hips get to a better hollow position! I was immediately able to squeeze and become a lot more stable.

Legs

4 Sets

• 12 alt Back Rack Reverse Lunge (155-165-175-185#)
• 6/6 Single Leg RDL (barbell, 95-95-115-115#)

Getting heavy on the lunges! I really liked using the barbell for the single leg Romanian deadlifts.

4 Sets

• 8 Landmine Squats (145-155-165-175#)
• 8 Barbell Hip Thrusts (115-115-125-125#)

I’m so weak in my squat now.

Shoulders

3 Sets

• 10 Cuban Rotations (35#)
• 10 Trap-3 Raise (5#)
• 10 Band Rear Delt Pull Apart (red)

All three movements are feeling much better.

Conditioning

10:00 AMRAP

• 40 Double Unders
• 100m TrueForm Run
• 10 alt Renegade Rows (35# DBs)

I really liked this one! Missed 3 or 4 times with the rope, which isn’t bad considering I haven’t been doing any dubs. Felt great on the run, holding between a 6-7:00/mile pace. Got through 7+4.