Two Posts!

Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Front Squats (45#)

Legs

We decided to take some inspiration from DLB and go outside our comfort zone for something new.

4 Sets

  • 12-10-8-6 Front Squats (95-105-115-125#)
  • 20 Pulsing Goblet Squats (45# KB)

So much burn in this superset! I wore my belt for both movements.

4 Sets

  • 10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
  • 15 Banded Frog Reverse Hypers (Reverse Frog Kicks)

Conditioning

3 Rounds

  • 50 Double Unders
  • 10 Devil Presses (35# DBs)
  • 15 Pull-ups

Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.

Then we spent two hours putting up the two big posts! Won’t be long now!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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