Back at It

I took a few rest days because I needed a break. Turned 41 on Saturday. Out in the garage at 4pm.

Warm-up

• 3:00 SkiErg (686m)
• 2 Sets
  • 30s Dead Hang
  • 10 Air Squats
  • 10 Scap Push-ups
  • 10 PVC Passes

Conditioning

Partner Workout

• 100 Ring Dips
• 5x 12/8 cal BikeErg (standing)
• 200 Reverse DB Lunges (40# DBs)
• 5x 12/8 cal BikeErg (standing)
• 300 Russian KBS (53#)
• 5x 12/8 cal BikeErg (standing)

I had planned this for last Saturday but ended up doing a solo version of it. Actually I adjusted it a bit for today after getting the feel for that other version. We alternated 5s on the dips, 10s on the lunges, and 25s on the swings. Finished in 38:09. Driving out of the lunges was slow because my tail bone is painful today for some reason.

Midline

4 Rounds

• 10 Parallette Shoot Throughs (5# ankle weights)
• 30/30s Single Leg Balance (5# ankle weights, 70# KB)
• 20s Hollow Hold (5# ankle weights)
• 10/10 Partner Banded Rotations & Holds (blue)

Wasn’t sure what the shoot throughs would be like after not doing them for awhile, but they felt really good and I barely even slowed down by the end.