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.