All That I Have For You

IS HATE

ATHLETIC DAY

Warm Up:

Foam roll all over.

Stretched with bands.

Kettle Bell Work: 3 sets of 8 for each

Alternating 1 Handed Swings: 24kg

Figure 8s: 24kg

Standing 1 Handed Overhead Press: 24kg

Tire Work: 3 sets, done one after the other

Sledge Swings: 10 each side

Flips: 10

Rope Pull: 3 sets

2 plates x 3 times up and down

It sucked. The rope is fairly thin and hard to hold onto, which is kinda the point. This was done for grip work primarily, and any arm/back benefit is just gravy.

Plyos!: Done as a circuit, 3 sets

Box Jumps (from a seated starting position) to a box set bellybutton high: x 8

Push Ups - Both Hands on a Medicine Ball: x 15

My legs are getting torn up from all of this. Some night time foam rolling is definitely in order.

Pullups:

10

+1 Chain x 10

+2 Chains x 8

Ab Wheel: 3 sets of 10

4 Way Neck Machine: 45lb plate, each way x 10

Hard life.