2023/01/25

Did about 10-15 minutes of mobility work yesterday. My back is considerably better today.

Back & Midline

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)
  • 50 Kneeling DB Rotations (20#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)
  • 40 OH March (20# DBs)

3 Sets

  • 10 Chest Support DB Wide Row (20#)
  • 10 Chest Support DB Low Row (20#)
  • 10/10 Side Jack Knives

Condioning

6:00 AMRAP

  • 6 Box Jump (20″)
  • 6 Hang DB C&J (25# DBs)

Hang the Banner Week 4 Workout 1

2 Sets

  • 5/5 Standing Hip Opener (3 seconds)
  • 10 Hip Tilt w/ Stability Ball on Wall

2 Sets

  • 5 Omnidirectional Movement
  • 20/20 & 5/5 Lateral Monster Walks

2 Sets

  • 20 alt Rotation w/ Eye on the Ball
  • 25 Hip Bridges
  • 6 position Manual Resistance (5 seconds)

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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