Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.

Warm-up

  • 10/10 Leg Swings
  • 10 Cat Camels
  • 10 Bird Dogs
  • Arm Circles

Conditioning

5 Rounds – 45s Work / 15s Transition

  • Step-ups (20″) / Twisting Side Jumps (12″)
  • Push-ups
  • TrueForm Backwards Walk / TrueForm Run
  • Side Ball Slams (10# MB)
  • Strict Chin-ups
  • BikeErg

Midline

3 Rounds

  • 20 Weighted Bird Dogs (10/8# DBs)
  • 14 Plank Cross Toe Touches
  • 20 OH Crunch (10/8# DBs)
  • 20 Lateral Leg Drops

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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