4 rounds, 1 min work, 30s rest
-single leg deadlift (30s each side)
-half tgu (30s each side)
-two hand swings
-band pulls
-rope pull throughs
-goblet squats
Finished with some plank work
Results
this one was surprisingly exhausting...I think those 3 days off took a toll on me. I used a 12 for the first 2 rounds of deadlifts, and then dropped down to bodyweight the last 2. Those are the ones irritate my back the most.
I used a 20 for the half tgu's which felt good. For the swings I used a 24. We actually just did 30 of them, which is about a minute. The bands pulls were similar a motion to a pullup, only it was lateral with a flat back, since the bands were attached to the wall. The rope pull throughs are always fun, especially as they get tangled.
I used a 20 for the goblet squats. I still hate squatting, but that just means they're working! The plank stuff consisted of planks, flutter kicks, v-ups, bird dogs etc. It was a nice a little finisher.
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