4 rounds, 40s on, 20s off (or something like that)
- Med ball slams
- Kneeling wood chops
- Two hand swings
- Goblet Squat
- Push ups
- Lateral walking bands
- Farmer walks
- Pull ups
- Box jumps
Results
Good to be back...3 days with no gym had me jonesin pretty hard! The big med ball wasn't out, so I used the smaller 16 pound ball that doesn't bounce back at all.
The wood chops were done with one knee down like the bottom of a lunge. With the bell next to the knee is down, bring up diagonally to your chest and then continue to bring it up diagonally over head, then back down and repeat. I've done them standing before but never kneeling...I like it. I used a 12kg bell.
I used a 32 for the swings and a 20 for the squats. For the band extensions, we'd loop the band around one leg and then shuffle away laterally. Once the band stretched as far as it would go, shuffle back in. Going back in was tougher than shuffling out, because it was tough to stop that band from pulling you in further. It was interesting.
I used 24s for the farmer walks. The pull ups were done on the TRX which I think made them a little tougher. Plus my grip was struggling from the farmer walks and swinging that 32, so just holding onto them wasn't easy. And the box jumps were done on the low box, concentrating on form - jumping high and landing soft in athletic position.
This was a good one! Took a break afterward and then did thai...so I got my gym fix!
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