Split Between Partners

Warmed up with some PVC passes.

Partner Conditioning

  • 3 Sets
    • 1:00/1:00 BikeErg
  • 2 Rounds
    • 2×10/10 2x Goblet Reverse Lunges + Goblet Squat (30# DB)
    • 2×6/6/ Evil Wheels
    • 2×10/10 Burpee Step-overs (20″)
    • 2×5/3 Strict Pull-ups
    • 2×10/10 Complex DB Press (50#)
    • 2×20/20 alt V-ups
    • 1×10/10 Renegade Rows (50# DBs)

Took us 38:30 to finish.

SHOULDAAA BURN

I mowed the lawn on Saturday and helped a friend concrete in the base for a basketball hoop in the morning. Then we walked 9 holes of golf and got hame for a workout.

Shoulders

3 Sets

  • 14 alt Lateral Raise + Hold (8#)
  • 14 Arnold Press (20#)
  • 14 DB Upright Rows (20#)
  • 14 Complex DB Press (40#)
  • 14 alt DB Shoulder Press + Hold (25#)
  • 14 Around the Worlds (8#)

Sure was a burn with so many movements back-to-back.

Midline

2 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips