2023/06/17

Last night we walked 9 holes.

Warm-up

• Frankenstein Walks
• Side Walks
• Clam Shells
• Seated Marches

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (15s/30#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

• 10 Back Squats (65#)
• 10 Hanging Hamstrings (source)
• 3x Side Shuffles

We did one movement at a time and rested while the other person did it. Took us 20:38.

3 Sets

• 10/10/10 Calf Raises (25s/30s)
• 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

~40s Work / 20s Rest

• V-Sit Toe Touches
• Push Up and Arm Extension
• V-Sit Shoulder Press (10/5#)
• Forearm Plank Reaches and Plank Up
• Rolling Side Plank and Toe Touch
• V-Sit and Dumbbell Pass (12/8#)
• Dumbbell Chest Press and Leg Lowers (10/5#)
• Scissor Kick and Dumbbell Pass (12/8#)
• 1:00 Plank