2nd workout of day...quick circuit

3 rounds of: (2x25 pound dumbbells)

DB Curls 15x
DB Military Press 15x
DB Squats (close stance-DB @sides) 15x
DB Good Mornings 15x
Pushups 15x
60sec rest

50-40-30-20-10 rep rounds of:

Pushups 150 total
Lunges (Bodyweight-each leg) 300 total
Low Cable Row (60 pounds) 150 total
Sprinter Situps (each side) 300 total (last two sets did lying leg raises...abs dead)

took about 35min.

10 rounds (not for time)

-6 chin ups
-12 bar dips
-18 prisoner squats w/blue band

finished in about 1/2 hour.

yesterday in milbrae...

3 rounds/30sec each (15sec transitions):
-TRX rows
-Step ups
-Bar dips
-Hyperextensions

rest 5min.

3rounds/30sec each (15sec transitions)
-band face pulls
-TRX pikes
-pushups
-squat jumps

monday@fort mason...

stair run up/down 5x
3 rounds of bw circuit
stair run up/down 5x

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2 days ago went surfing in OCeanside...

Yesterday,,,,

45min. of Roadwork in VFFs.
-Ran 1.5miles
-Circuit:3 rounds of 12 Decline Pushups + 12 Box Jumps (appx 36")
3 rounds of 24 Regular Pushups + 12ea. Lateral Lunges
-Ran 1.5 miles back


Today...@Equinox in Hollywood

3 rounds AFAP:
-10 L-pullups (last round broken 5+5)
-10ea. KB Push Press (24kg.)
-20 KB 2-hand swings (32kg.)

time: 10:32

2 rounds:

-15 TRX Rows
-15 TRX Pushups
-15 Wheel Rollouts (on knees)

15min. cooldown Yoga

deck of cards in arizona

hearts=renegade rows 2x40# (each)
diamonds=divebombers
spades=bw lunges (each)
clubs=db swings 40#

took 52min.

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houston workout in 100 degree weather

10 rounds in 15min of:
-5 pullups
-10 pushups
-15 bw squats

went inside to do...

bicep curls drop set (110-90-70-50-30) 10x each
superset with divebombers 10x (50 total reps )

3 round finisher 1min each:

-jjax
-sprinter situps
-hipbridges
-rest 1min.

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