2023/05/24

3 Sets

• 8 Rope Golf Swings

Dynamic Swing Speed – 2 Sets of 4

• Decline Chest Fly to Triceps Extension
• Cross Body Lat Pulldown
• Wood Chops
• Lateral Raises – Back/Deltoids/Biceps
• Incline Chest Fly

Full Swing

• 2×5 Trail Arm
• 2×5 Lead Arm
• 3×5 Both Arms

6 Cycles of 4:00 Work – 1:00 Rest

• 10 Pull-ups (green band)
• 15 DB Floor Key Press (20/30# DBs)
• 8/8 Kroc Rows (35/50# DB)
• 16 KB Rotations w/ Hip Drive (15/20# KB)
• BikeErg / TrueForm

I was on the bike and got just over two minutes each cycle. My average paces were 2:10, 2:08, 2:06, 2:04, 2:02, and 1:56.5 per 1,000 meters. I really like this workout format.

We came in the living room and did the 12 minute back work.