Before 9

Later workout today, after 1.

Conditioning

Partner Chipper (run together)

• 700m Run
• 80 Static Incline Bench Press (40/20#)
• 80 Split Leg KB Deadlift (53/30#)
• 40 Side Ball Slams (20/10# MB)
• 40 Incline Back Fly + Row (20/12#)
• 60 Burpee Step-ups (20”)
• 40 Incline Back Fly + Row
• 40 Side Ball Slams
• 80 Split Leg KB Deadlift
• 80 Static Incline Bench Press
• 700m Run

We added the back movements this week and did step burpees and step-ups. Finished in 33:01.

Midline

3 Sets

• 10/10 Pallof Raises (blue/red CS band)
• 10/10 Hands & Knees Upper Back Rotation
• 1:00 Plank
• 10/10 Banded Anti Rotations (blue/red CS band)

Heading to golf 9 holes and then I need to mow the lawn, which I wish I had thought of this morning.