Sore Ass and Hamstrings

It was almost 70°, so we went for a 2.2 mile walk yesterday. Still really sore from the leg workout the other day.

Warmup

  • 20 PVC passes
  • 3 Sets
    • 10 Calf Raises
    • 40’ Tip Toe Walk

Shoulders

3 Sets

  • 12 Seated DB Shoulders Press (20#)
  • 12 Seated Arnold Press (20#)
  • 12 Seated Side Laterals (8#)

Arms

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10/10 Standing 1 Arm Hammer Curl over Incline Bench (20#)
  • 10 Tricep Pushdown (60#)

4 Sets

  • 8 Wide Grip Barbell Curl (45-55-55-55#)

Midline Conditioning

2 Rounds

  • 50 alt Side Crunches
  • 100 Jump Rope
  • 50 Flutter Kicks
  • 100 Jump Rope
  • 25 Leg Raises 
  • 100 Jump Rope
  • 16/16 Side Bends (35#)
  • 100 Jump Rope

Fun one that B came up with. Took me 13:41.