4 rounds, 50s on, 20s off
- Chair Pistols
- Band Sprint
- Face Pulls
- Ropes
- Farmer Walk
- Skiers
- Rollout / Plank
- Rower
Results
I liked this one! The pistols were assisted with a chair, always fun. For the sprints, we strapped on the harness, ran out to about where we could stay without being pulled back too much and sprinted in place. Face pulls are like inverted rows, but the arms are up higher pulling the handles to the sides of your head.
For the ropes I did rounds of alternating, doubles, circles and clapping. I did the first 2 sets of farmer walks with the 24s and dropped down to the 20s for the last 2. The "skiers" are just band pulls done by pushing your hips back and pulling your arms down...looks like you're skiing I guess.
For the "plank" work, I did the powerwheel rollouts the first 2 rounds and then switched to elbow planks on the swiss ball for the last 2, "stirring the pot" as I planked. I think the swiss ball is a little tougher than rollouts since you don't get a break. And I pushed myself pretty hard on the rower, getting in about 215 meters the last 2 rounds (didn't pay attention the first 2).
All in all, a great workout! And if felt good to get back at it. I played soccer Tue and did Thai Friday, but this was my first gym workout since Monday.
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