2023/01/17

Back & Abs

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)
  • 30 alt Side Crunches

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)
  • 15 Hanging Knee Raises

3 Sets

  • 10 Chest Support DB Wide Row (20#)
  • 10 Chest Support DB Low Row (20#)
  • 30 Oblique Heel Touches

Conditioning

6:00 AMRAP

  • 16 Side Skaters
  • 10 DB Hang C&J (20# DBs)

Was supposed to be 5 burpees but my back was out of whack so those didn’t feel very good.

Hang the Banner Week 3 Workout 2

2 Sets

  • 10/10 Golf Ball Foot Hurdles
  • 10 Romanian Deadlifts (45# KB)

2 Sets

  • 3/3 Single Leg Standing Balance Cycles (front, side, back w/ 2 counts)
  • 10/10 Lunge with Rotation
  • 10/10 Banded Toe Raises

2 Sets

  • 20 Slider Hamstring Curls
  • 10/10 Split Lunge
  • 30 Calf Raises (10 each – toes out, neutral, in)