Day: December 23, 2022

The Cycle was a Bomb

It was a busy day working on the bathroom and getting things done, but we made time for a workout.

Conditioning

9:00 alt EMOM

  • 15 cal Row
  • 20 PVC Sit-up
  • 12 Seated Cable Row (115#)

9:00 alt EMOM

  • 15 cal Row
  • 20 Sit-up
  • 12 Seated Cable Row (104#)

It was a straight 18 minutes, but I had to adjust halfway through. It’s been awhile since I’ve rowed around 1,200 cal/hr for any significant time and it felt pretty good.

Hang the Banner Week 3 Workout 1

2 Sets

  • 10/10 Banded Internal Rotation
  • 10/10 Banded External Rotation
  • 5x 3s Omnidirectional Movement (4 positions)

2 Sets

  • 10 Forearm Slides
  • 10 Rotation with Eyes on the Ball

2 Sets

  • 10 Banded Shoulder Retraction
  • 10/10 Single Arm Fly
  • 5s Manual Resistance (6 positions)