1) warmup: scap work, deadbugs, plank, side pillar circuit w/ 5,6,7 kg DB extended, leg cradle lunge, spider man lunge, boxing
2) openers
biceps - 4kg
single arm DB row - 15 x 15,25 kg (focus on left)
3) 3 rounds, 1 minute rest between each:
60 second spin bike sprint
10 x landmine press, +20 kg
20 x low box plyo skiers
2 x 50 yd DB farmer carry, 30 kg each
4) 10 minutes boxing on the heavy bag
5) middle splits, t-spine, hamstrings, trap stretch and some yoga for cooldown
- Notes: Really sore today so just wanted to get in and move around to shake off the tightness. My left lat is still having trouble waking back up and it was hard to connect during the DB rows. Need to get back to doing rope pulls. It truly was the best thing I've found to get my lats going.
- Body: Traps, lats, hamstrings, mid-back, glutes...all sore.
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