2023/07/04

Saturday we were at the Rocket Mortgage Classic, Sunday we recovered, and yesterday I walked 18 holes. Today I edged, trimmed, and mowed the lawn and then got in a workout around 2pm.

Warm-up

• Frankenstein Walks
• Monster Walks
• Clam Shells
• Seated Marches

3 Sets

• 12 Box Jumps (18/20”)
• 12 Side-to-Side Lunge (25/30#)
• 12 DB Walking Lunges (15s/30s)

3 Sets

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

One person does the movement and then the next person. Knocked over a minute off our previous week again, with 18:31.

3 Sets

• 10/10/10 Calf Raises (35s/45-50-60s)
• 10/10 Half Kneeling Side Lunges w/ Twist (15/20# KB)

40s/20s

1. V-Sit Toe Touches (alt, alt, both)
2. Push Up and Arm Extension
3. V-Sit Shoulder Press w/ Single DB 
4. Forearm Plank Reaches and Plank Up
5. Rolling Side Plank and Toe Touch / Side Plank Bounces
6. V-Sit Curl and Dumbbell Pass 
7. Dumbbell Chest Press and Flutter Kicks
8. Scissor Kick and Dumbbell Pass 
9. 1-Minute Plank Hold