It’s Fall

We rode 18 holes on Sunday and I walked 18 yesterday. Today could be our last 70° day.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (45/53#)
    • 10 Russian KBS (45/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

Brandi bumped up from the 35# kettlebell and I probably would have increased too had I known. We finished over a minute faster this week in 31:39 and went just over 500 meters more as well, with 12,581 meters.

Midline

3 Sets

  • 10 DB Sit-ups (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Leg Lifts (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

I was able to do the sit-ups this week, but not the tucks.

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.