Workout Day 22

Started lifting as soon as I got there today and conditioned at the end…

Upper Body:
10 Single arm rows
10 Land mine press

10 Pull ups
Max push ups 30 second power plate

1 Minute scarecrow band hold
10 Plate press and throw

10 Dumbbell curls
10 Lying tricep extensions

20 Medicine ball slams
20 R/L Diagonal medicine ball twist low to high
50 Knee grabbers

Body weight Keiser sprints (my second least favorite thing behind prowler push!)
5×20 yards
5×40 yards
5×60 yards

Total: 2 hours


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