Squat
115 x 5
135 x 5
165 x 5
195 x 5
225 x 5
Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
I was supposed to do rows again, except I was joined by some good friends and decided to run a circuit with them. It worked out fine, and my back still got a great workout with them. And, we put together a pretty kick-ass circuit as well.
Kettlebell swing
Band rows
Modified burpee (triangle push-up, split leg & knees-to-elbows during the jump)
30 sec on, 15 sec rest
45 sec on, 30 sec rest
60 sec on, 45 sec rest
45 sec on, 30 sec rest
30 sec on, 15 sec rest
Keep in mind, that's per exercise, and then rotate. So, let me fix that...
30 sec on, 15 sec rest Kettlebell swing
30 sec on, 15 sec rest Band rows
30 sec on, 15 sec rest Modified burpee
45 sec on, 30 sec rest Kettlebell swing
45 sec on, 30 sec rest Band rows
45 sec on, 30 sec rest Modified burpee
60 sec on, 45 sec rest Kettlebell swing
60 sec on, 45 sec rest Band rows
60 sec on, 45 sec rest Modified burpee
45 sec on, 30 sec rest Kettlebell swing
45 sec on, 30 sec rest Band rows
45 sec on, 30 sec rest Modified burpee
30 sec on, 15 sec rest Kettlebell swing
30 sec on, 15 sec rest Band rows
30 sec on, 15 sec rest Modified burpee
We finished just under 18 minutes, which means we cut some seconds off somewhere. After this, Louie went to hit the bag, and Marc and I decided to do some extra credit.
Medicine ball, 12 lbs
30 ball slams
Kettlebell farmer's walk, 20 kg (28kg for Marc)
25 yards
