Four Rounds is the Ticket

Got started shortly after 3 so we could get to work on countertops.

Warm-up

• 80′ Lateral Monster Walks
• 80′ Monster Walks
• 10 Monster Squats
• 10 Monster Toe Touches
• Trunk Rotations
• Hip Circles

Leg Conditioning

4 Rounds

• 500m BikeErg
• 10 Double Dumbbell Squats (25#)
• 16 Double Dumbbell Curtsy Lunges (25#)

4 Rounds

• 250m Row
• 10 Double Dumbbell RDLs (50#)
• 12 alt Double Dumbbell Box Step-ups (20”, 40#)

Increased to four rounds this week, which was the sweet spot. Was better doing the Romanian deadlifts right after the row too.

Midline

3 Rounds

• 30s Dragon Flags
• 30s Plank Knee to Elbow
• 30s Tuck-ups (25# plate)
• 30s Russian Twists (25# plate)
• 30s OH Sit-ups (25# plate)

The sit-ups were much better using my AbMat and having my feet anchored under 40 pound dumbbells.