Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

Hip Problems

My lift hip has been bothering me since Sunday. Maybe after the runs we did Saturday? Especially after I’ve been setting for awhile and then once I’m moving I don’t really notice it.

Warm-up

  • 3 alt Goblet Reverse Lunges + Goblet Squat (30#)
  • 3/3 Single Leg Deadlifts (30#)
  • 4/4 Side Step-ups (20″, 20#)
  • 3/3 Bulgarian Split Squats
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (30#)

3 Sets

  • 10/10 Single Leg Deadlifts (30# DB)
  • 20/16 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 40#)

3 Sets

  • 250/200m Row
  • 10/10 Bulgarian Split Squats

Took us 36:35 and it was brutal.

Midline

2 Rounds (30s / 20s)

  • alt V-ups
  • Sit-up Bicycles
  • 2 Single Leg Lifts over DB + Pike-up
  • Side Plank Crunches
  • Side Plank Crunches