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.