On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.
Warm-up
- 80′ Lateral Monster Walk
- 80′ Monster Walk
- 10 Monster Squats
- 10 Monster Toe Touches
- 20 Trunk Twists
Leg Conditioning
3 Sets
- 140/120m TrueForm Run
- 16 Glute Bridges
I scaled back from the 12 DB RDLs.
3 Sets
- 16 Air Squats
- 8 Broad Jumps
Scaled here as well instead of 8 back squats.
3 Sets
- 250/200m Standing BikeErg
- 14 DB Step-ups (20″, 40# DBs)
Dropped to lower dumbbells this time
3 Sets
- 10 Duck Walk in Place (12# weight vest)
- 20 Curtsy Lunges (12# weight vest)
Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.
Midline
2 Rounds
- 30s Leg Lifts over MB
- 15s Rest
- 30s MB Plank Mountain Climbers
- 15s Rest
- 30s Russian Twists (20#)
- 15s Rest
- 30s MB Plank Knee to Elbow (cross body)
- 15s Rest
- 30s Sit-up + MB Sit-up (20#)
- 15s Rest
Nick Momrik's Fitness Logs 