Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

• 10 Cat Camel
• 6-4 McGill Big 3
  • Curl-up
  • Side Planks
  • Bird Dogs

Back

• 5×8 Pendlay Row (45-75-75-85-85#)
• 3×12 DB Pullover (40#)
• 4×8 Lat Pulldowns (115#)
• 4×8 Seated Cable Rows (104-104-115-115#, underhand)
• 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

• 1:00 BikeErg
• 12 Plank DB Pull Throughs (40#)
• 12/12 Half-kneeling DB Trunk Rotation (20#)
• 1:00 BikeErg
• 12 Leg Lifts
• 12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

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