On the Fourth

Yesterday evening we rode 9 holes of golf. Did some cleanup on the posts this morning and then were getting set for the workout at about 10:30.

Warm-up

• 20 PVC Passes
• 10 Push Press (35#)
• Bottom Squat Hold

Conditioning

Partner

• 60 Strict HSPU (3×5, 5×3)
• 256′ Sled Drag (25 + 90/55#, forward)
• 100 Russian KB Swings (70/53, 20-20-10)
• 256′ Sled Drag (25 + 90/55#, forward)
• 60 DB Push Press (50/25#, all 5s)

Didn’t even run a clock today. Was a good one.

Midline

3 Rounds

• 20 Weighted alt V-ups (20# DB)
• 30/30s Side Planks
• 4 Dragon Flags
• 20 Hollow Rocks

Damn this was burning at the end of round one. Took me 10:18.