Tri No More

Walked 18 holes yesterday because the weather was perfect and there was a chance we’d only be able to play 9 holes today.

Upper Body & Conditioning

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 10 DB Bench Press (15-20-20/50# DBs)
    • 10 DB Flys (15/30# DBs)

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10 Banded Chest Fly (blue CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 8 Front Raise + Lateral Raise (8-5-5/8# DBs)
    • 8 Arnold Press (15-12-10/25# DBs)

I did my Arnold presses seated.

3 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (12-15-15/20# DBs)
    • 10 DB Around the World (5/8# DBs)

2 Sets

  • Partner A: 10 Burpees
  • Partner B:
    • 15 DB Skull Crushers (15/25# DBs)
    • 15 French Presses (30-25/40-30# DB)

2 Sets

  • Partner A: 50 Jump Rope
  • Partner B:
    • 15 OH Tricep Extensions (rope on cable pulley, 27#)
    • 10 Diamond Push-ups

This was worse than the tricep focused workout I did in Cancun and I could barely move my arms for days. We’re going to be feeling this one! We finished in 36:10.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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