Daily challenge completed - 404 reps
Another excessively long session in the gym.
Part 1 - midline - not counted
3 rounds
30 sec wall facing handstand hold
30 sec arch hold
30 sec side plank left side
30 sec side plank right side
30 sec barbell front rack hold
2 min rest
Part 2 - front squats - 29 reps
8-7-6-5 reps of increasing weight followed by 3 heavy singles
Part 3 - posterior chain - 90 reps
3 rounds of
15 heavy kettlebell swings (Russian)
15 stuff legged deadlifts
15 seconds hanging l-sit hold
Part 4 - GHD - 45 reps
3 sets of 15 ghd sit ups, 1 min rest between sets
Part 4 - conditioning - 240 reps
3 rounds for time of:
200 meters run
20 cal row
2 rounds of
- 5 strict pull ups
- 10 push ups
- 15 squats
Ran too fast on the 2nd round, pulse got out of hand, everything went downhill from there. 😂 came in dead last out of my group of 4 today, which was unexpected in this workout. Live and learn. Going to feel this in the morning.
You should join the special forces.
Quite happy to just have a desk job I think. 😁