On a Summer Thursday

The outside of my hips are feeling that squat superset again and my upper body is kind of tired. Golf was rained out today, so getting in a workout since we’re heading out of town for vacation tomorrow.

Warm-up

3 Rounds

  • 1:00 BikeErg (450-475-500m)
  • 10 Scap Pull-ups
  • 10 PVC Passes
  • 10 HR Push-ups

Oh man was I feeling it during the push-ups!

Back & Arms

3 Sets

  • 10 Lat Pulldowns (115#)
  • 10 EZ Bar Curls (66#)

I could really feel my biceps from yesterday.

3 Sets

  • 10 Pendlay Rows (105#)
  • 10 Double DB Skull Crushers (35#)

Conditioning

5 Rounds

  • 1:00 Burpee Box Jump Overs (24″)
  • 1:20 Rest

I did 13-14-14-14-15. Originally I wrote it with 1:00 rests, but we shared a space, so I put 10 seconds of transition in between us so we could swap out the box height. The rest turned out to be just right.

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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