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11:25
14:55
15:37
Inclined sit ups w/ weight
Ankle weights on supermans and donkey kicks
Taking advantage of ice day, so followed w/ 4 rounds
10 chicken wing arm exercise (8#db)
20 kbs 20#
30 jump & tucks
12 burpees (tried a new variation- burpee to plank then cross rt leg over left ankle, then left leg over rt ankle)
Then 4 rounds
20 kb snatch (10 each arm)
20 racked kb squat (10 each arm)
10 pulse goblet squats
20 OH reverse lunge (10 each arm)
Happy Friday!
15:55
BFSU w/ arms crossed
Found 1.5# wrist weights I strapped on my ankles for body surfers and donkey kicks
Focused on good extensions for body surfers
Vs 14:01
BFSU arms forward
No weights
Then left weights on ankles and did
5 RFT:
Sprint 100m (treadmill at 10.0)
100 SJR
Rest 30 seconds
8:52
13:50
12:26
Arms crossed 1st 2 rounds
18:30
Those donkey kicks are killer!!!
16:51
12:24
Body surfers
Lost time….around 11 minutes
Then biked for 30 min
14:11 ran 3 miles this morning