I had a golf meeting on Thursday so didn’t end up doing yoga. Yesterday I worked on the hallway flooring for nine hours and was whooped! Took a little more than two hours this morning to finish laying the floor. Got out in the garage and warmed up with the PVC pipe.

Chest, Back, and Shoulders

3 Sets

  • 24 Teeter-totter DB Bench Press (50#)

3 Sets

  • 12/12 Balance Board Plank Rows (40-45-45#)

3 Sets

  • 24 alt Single Arm DB Fly (25-25-30#)

3 Sets

  • 16 alt Kroc Row (50#)

3 Sets

  • 15 Parallette Push-ups

3 Sets

  • 24 alt Seated Arnold Press (25#)


10:00 AMRAP

  • 3 Strict Pull-ups
  • 6 HR Push-ups
  • 10 Plyo Lunges

I started out with a set of three unbroken pull-ups but then did singles every other round and usually did two quick singles, turned around and did the third. The push-ups were slowing me down the most. Got through 12+1.

Finally some nice weather this weekend so we’re going to put screen doors on, put out some bird feeders, golf nine holes, and cook up steaks.

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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