2 men came ready to work with lower intensity but with 100% effort. The goal this morning was resistance work and mobility. Here’s what went down.
Warmarama:
- Carrot Pickers x12 IC
- Windmills x10 IC
- Imperial Walkers x10 IC
- Sun Gods, forward and backwards, x10 IC each direction
The Thang:
- Side Steps – Using bands just above the knee, Pax side stepped out to the tree and back, 3 times facing same direction
- Skating Ducks – Using the same bands, Pax walked in a squat, each step bringing the moving foot in towards the standing foot and then back out against the resistance of the band as they stepped forward out past the tree. Then repeated the process in reverse. 3x past the tree and back.
- Romanian Deadlifts with Sandbag – 3 sets, 10 reps
- Weight Plate Thrusters – 3 sets, 10 reps
Moving over to the rings that had been set up over the swing set to work arms, back, and abs. Partners alternated sets between rings and abs
- Partner 1:Bodyweight rows – 3 sets, 10 reps – choose the difficulty by adjusting the angle of your pull.
- Partner 2: Plank
- Partner 1: Ring Dips – 3 sets, 10, 8, and 6 reps – choose the difficulty by where you place your feet.
- Partner 2: Freddy Mercuries
- Partner 1: Ring Merkins – 3 sets, 10, 8, and 6 reps – choose the difficulty by adjusting the angle of your push.
- Partner 2: Low Slow Flutter and Leg Lifts
Time for Mobility. Here was the routine:
Neck side stretches
Shoulder extension reaches
Child Pose with lat focus
Child Pose with pec twist
Cobra Merkin
Lunge with twist
Frog Pose
Hip Swivels
Leg Tuck
Leg Side Drops
Cross Body Glute Pull
Squat to Pike
Cat Cow
Thanks to Bitcoin for letting us join up with their COT. Really glad to have worked beside Erin Brokovich this morning and really glad to be back in the gloom, however not gloomy it was this morning.
どうもありがとう
Mr. Roboto