2023/12/06

Warm-up / Cardio

  • 10:00 TrueForm Walk
  • 10:00 BikeErg

Upper Body

Part 1

  • 20-14-14-10 alt Neutral Grip Front Raise (20/15# DBs)
  • 10-8-8-6 Bent Over Back Fly (25/20# DBs)

Part 2

  • 12-12-10-8 Wide DB Curl (20/15# DBs)
  • 10-10-8-6 DB Push-up to Side Plank Reach (20/15# DBs)

Part 3

  • 16-14-14-12 DB Halos (25/20# DB)
  • 10-8-MAX-MAX Diamond Push-ups

I got a phone call, so missed the 3rd and 4th sets.

Abs / Mobility

2 Sets

  • 12 Table Pose Reaches
  • 12 Down Dog Toe Touches
  • 8/8 Side Plank Crunches
  • 8 Candlestick & Reach
  • 16 alt Spider Lunge T-frame

Published by

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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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