I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.
Warm-up
- 2:00 BikeErg (861m)
- Shoulder Stretching
Conditioning
- 400m Run
- 50 Parallette-facing Burpees
- 400m Run
The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.
Back
3 Sets
- 12 Seated Wide Grip Cable Row (93#)
- 12 Seated Back Fly (30#)
3 Sets
- 12 Lat Pulldowns (lean back, 93#)
- 8/8 Kroc Row (60# DB)
3 Sets
- 12 Straight Arm Pulldowns (60#)
- 12 DB Pullover (50#)
Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.
Nick Momrik's Fitness Logs 