2023/01/22

I got a migraine on Friday afternoon so had to skip the workout and yesterday we booked an hour at a golf simulator. Out in the garage at 4 today.

Conditioning

4 Rounds

  • 240′ Suitcase Carry (53# KB)
  • 10 Push-ups
  • 30 Mountain Climbers
  • 10 DB Push Presses (30#)
  • 75 Jump Ropes
  • 10 Renegade Rows (30#)

Only took 12:02 this week.

Midline

2 Sets

  • 10/10 Banded Rotations
  • 10/10 Pallof Press
  • 10/10 Banded Pallof Raises
  • 10/1010/10 Butter Churners

Hang the Banner Week 3 Workout 3

2 Sets

  • 10 Cat-Cow
  • 3x 20s Bicep Stretch (20s rests)

2 Sets

  • 1:00 Plank
  • 10/10 Banded Wrist Pronation
  • 10/10 Banded Wrist Suppination

2 Sets

  • 10 Banded Bent over Rows
  • 10/10 Single Arm Single Leg Standing Row (same arm & leg)
  • 10 Banded Tricep Extensions

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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