Warm-up
- 10 Cat Camel
- 6-4 Curl-up
- 10/10/10/10 Banded Leg Swings
- 10 PVC Passes
- 20 Trunk Rotations
Conditioning
4 Rounds
- 10 Handstand Push-ups / Seated DB Shoulders Press (35#)
- 8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
- 10/10 KB Side swings (20/15#)
- 8 Parallette Shoot Thrus / 10 Good Mornings (35#)
- 10 Hammer Curl + Shoulder Press (25/12#)
- 1:00 Rest
I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.
Midline
3 Rounds
- 15 MB Sit-ups (20#, anchored, to wall)
- 8/8 Side Plank DB Reach to T (8#)
- 20 Reverse Crunch
- 20 alt V-ups
We did some hip mobility for about 10 minutes.
I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.