8/25/26

AM Workout (0500)

A.

AMRAP 15:

10 Single DB Farmer’s Carry DB Box Step Overs (24/20” w/ 50/35# DB)

200m Run

15/200m, 20/200m etc… adding 5 step-overs each round

-35 Step-Overs + some running ... I went out the door at 14:30 for that last 200... overall felt consistent here, this was some good cardio and not too taxing. 

B. 

Every 2:30 for 10:00 (4 set) of:

Back Rack Reverse Lunges x 10 reps 

-135#, 155#, 155#, 175# ... kept these light, didn't push the loading. 

C.

EMOM 10:
12 GHD Sit-ups

-Complete 

PM Workout (1300)

Had a decent afternoon workout, lots of different movements than I usually train, but overall it was a solid session, but didn't leave me wrecked. 

A.

3 Sets:

Banded Hamstring Curls x 10

Leg Cradle Lunge Twist w/ Drunk Step x 10 yards

Hollow Rocks x 10

-Complete

B.

Back Squat

5x5

DB Incline Rows

5x10

-Squats went 315#, 315#, 335#, 335#, 345# ... rows were 2x50# across 

C.

Heel Elevated BSS 

12,10,8

-2x50# across 

D.

3 Sets:

Bench Adduction x 8

Single Leg Calf Raise x 15 

Banded Anterior Tibialis (red band) x 25 

-Complete 50# DB to bumper plate on the SLCR