Workout Summary: 11.4.16

Friday is arm day anymore. Tried a couple new (to me) bicep curls that were difficult and pumped me up good!

Here’s the rundown:

Dynamic warmup

  • Lunge with a twist: 20 yards
  • Slide-n-glide: 20 yards
  • High knees/butt kicks: 20 yards
  • Leg swings: 40 (front/back, lateral)
  • Legs over: 20
  • Scorpions: 20

Lower body

  • 3 x 15 front squats – 45 lbs bar, then 50 lbs
  • 2 x 15 kettlebell lunges – 15 lbs, then 10 lbs

Upper body

  • 3 x 10 Military press – 45 lbs bar
  • 2 x crazy eights – 10 lb plate
  • 3 x 15 seated bicep curls – 12 lbs
  • 2 x 8 hammer curls – 15 lbs
  • 2 x pushups
    • 10 wide
    • 10 normal
    • 10 diamond

Core

  • 2 x 10 V sit-ups
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