Sunday Chippin’

Yesterday we rode 9 holes in a golf cart and had a pretty lazy day after that.

Warm-up

• 5/5 Static Incline Bench Press (15#)
• 5/5 Static Incline Bench Press (25#)
• 5/5 Split Leg KB Deadlift (35#)
• 4 Side Ball Slams (10#)
• 4 Side Ball Slams (15#)

Conditioning

Partner Chipper (run together)

• 700m Run
• 80 Static Incline Bench Press (35/15# DBs)
• 80 Split Leg KB Deadlift (53/2×20-2×30# KB)
• 40 Side Ball Slams (20/10#)
• 60 Burpee Box Jumps (20″)
• 40 Side Ball Slams
• 80 Split Leg KB Deadlift
• 80 Static Incline Bench Press
• 700m Run

We both could go heavier on the bench press. Took us 28:36.

Midline / Mobility

3 Sets

• 10/10 Pallof Raises
• 10/10 Hands & Knees Upper Back Rotation
• 1:00 Plank
• 10/10 Banded Anti Rotations

I used the blue band from Crossover Symmetry and B used red.