January 29, 2019

Daily score: 6 (tired after staying late at work, started this at 6:30p)

Workout:

A. Sandbag step overs; 20 reps x3; rest 90 seconds

Done with 70# sand bag x3

B. Quadruped band donkey kicks; 5 reps x4/side; rest 1 min bw sides
(10 sec isometric hold at top of each rep)

Done

C1. Hollow body hold on GHD machine; 45 sec x4; rest 15 sec

15/15/15
25/20
30/15
25/20

C2. Side plank; 1 min x4/side; rest 30 sec bw sides/rest as needed
before return to C1

Done x4/side, all unbroken

D. HS hold on paralletes; 1 min accumulated AFAP x4; rest as needed to recovery

40/20 for all x4

E1. Strict ring dips; amrap unbroken + amsap isometric hold at top
position x4; rest 1 min

6+10
5+12
4+10
4+8

E2. Shoulder extension plank hold; amsap x4; rest 1 min

35, 32, 30, 30

+
20 sec max reps burpees
rest 40 sec
20 sec max cals rowing
rest 40 sec
x6 sets

Done, all 6-7 burpees

Step overs were tough mostly do to the awkward burden of the sandbag.  Managed each set unbroken though.  Banded donkey kicks were cool, tough.  I couldn't manage 45 seconds unbroken on the GHD hollow body hold, had to split it up.  Side plank x1 minute is a good challenge, definitely felt it.  Everything else went well.  Thanks!