Warm up

15 minutes on the rower. I broke it into two minutes of hard pulling followed by 1 minute of spinning — active rest.

Work

Tabata Cycle,

Push ups/Supine Rows
Squats/Lunges
Dumbbell swings/Speed Skaters
Sit ups/Hyper-extensions

1 Round
Farmers Walk, 100# dumbbells, about the length of a tennis court
4 Way Neck Machine, 150#, 5reps in each direction
Cable Crunches, 150#, 30 reps
Farmers Walk, 100# dumbbells, about the length of a tennis court

Today is a rest day, of sorts. Important to leave some gas in the tank for Thursdays, as “J” comes up with fun stuff for us routinely.