Little over a year ago...we did THIS
Warm-Up
Mobility ~ Thoracic Roll + Pigeon + Banded Ham Stretch
Activation
30s Singles (Jump Rope)
300m Row
30s D/U's
10 Air Squats
15 Abmat Sit Ups
20s Deadhang Hold on Pull Up Bar
30s Inversion Table
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2-3 Rnds:
3 Spidey & Reach (each leg)
5 Sit Ups
3 Walkouts
5 Sit Ups
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W/ 45# BB:
5 Good AM's + 5 Back Squats
25 D/U's
5 SDLHP + 5 DL
25 D/U's
5 Front Squats + 5 Thrusters
25 D/U's
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ROMANIAN DL
3 x 8 (work to heavy)
DEADLIFT
3 x 8 (work to heavy)
SMOOTH CRIMINAL
AMRAP in 15min:
60 D/U
30 Wall Ball (20/14)
15 Deadlift (245#/155#)
Parenting 101 ~
Syd brought two of the girls in with him today... They were running around and playing...
It was great thru the warm-up...
Syd in his typical manner was ready to go for the workout and patiently waited for us to be ready.
'bout an extra 5-10 minutes... We all get ready... and we are good to go...
3...2..1...Go... start on the D/U's...Syd is about 10 D/U's in and one of the girls says, "Daddy, I have to goto the bathroom!"
Duty Calls ~ He stops and takes her to the bathroom... Comes back with just about 10min left and still gets 2+ rounds in!!!
Syd ~ 2+ Rnds (185# DL)
Z.Wendt ~ 2+102 Reps (12 DL / 225#DL)
T.Wendt ~ 3+99reps (9DL)
tb ~ 3 Rnds exactley... (15 single DL in last minute!)
O God, you are my God, for You I long; for You my soul is thirsting.
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