Warm up, Tabata cycle
Pushups/supine rows
squats/lunges
dumbbell swings/speedskaters
situps/supermen
Workout
written as:
bodyweight deadlift, 21,14, 7
jump tucks, 7, 14,21
push press, 21, 14, 7
as done:
deadlift, 1×11/1×10, 2×7, 1×7, 205#
jump tucks, 7, 3×5, 4×5
push press, 3×7, 3×5, 1×4/1×3, 135#
Core, 3 rounds
4 way neck machine, 28×150#
standing cable crunches, 30×150#
cable push pull, 20×80#
“S” joined me for the workout.