Day: January 17, 2023

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)