Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • BikeErg (4,883m)
  • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  • 15 Perfect Push-ups
  • 20 Seated Piked Foot Claps

3 Sets

  • Row (2,048m)
  • 20 alt Dumbbell Thrusters (15/10#)
  • 16 Combo Laterals (front + side, 8/5#)
  • 20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

  • BikeErg (5,207m)
  • 8/8 Slider Hamstring Curls (one leg raised)
  • 10 Inverted Bar Rows
  • 16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!