Yesterday I walked 18 holes since I was supposed to have a demolition crew coming over today. That got pushed back to Monday though. It’ll be a week tonight and my upper abs are still sore! Mowed the lawn during lunch today and out in the garage at 4pm.
Warm-up
- 2:00 BikeErg (1,018m)
- 15s Dead Hang
- 40 alt Arm Circles
Conditioning
- 500-400-300-200-100m Run
- 5-4-3-2-1 Rounds of “Cindy”
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
Jumped around it the Mayhem daily workouts to get up to the Murph prep stuff. Of course I went out hot on the run. My shoulders felt really tight for several rounds of “Cindy” and the push-ups started to get hard near the end of the 4 rounds. Finished in 20:43. That was tough and I had some “Fran-lung” going on afterwards.
Nick Momrik's Fitness Logs 