Day: July 21, 2023

2023/07/21

Yesterday I walked 18 holes.

Warm-up

  • Frankenstein Walks
  • Monster Walks
  • Ballerina Reaches
  • Toe Touches
  • Bottom Squat Hold

3 Sets

  • 12 Weighted Step-ups (18″, 30# DBs)
  • 12 Pulsing Curtsy Lunges (20# DBs)
  • 12 alt Side Lunges (20# DBs)

3 Sets

  • 10 Russian KBS (53#)
  • 10 RDLs (30# DBs)
  • 20s Standing BikeErg

3 Sets

  • 10/10/10 Calf Raises (50# DBs)
  • 10/10 Half Kneeling Side Lunges w/ Twist (20# DB)

2 Sets

  • 12 Kneeling Rock Back & DB Reach (12#)
  • 12 Piked Leg Lifts over DB
  • 12 Elbow Plank Pull Throughs (35# DB)
  • 8/8 Half Kneeling DB Chops (12#)
  • 12 Seated Press Out/Up (12#)

2 Sets

  • 20 Laying Hip Openers
  • 10 Cat/Cow