10.23 – 70% and Bootcamp Weights

I finally made it back to 70% participation, however it will dip as I take today off to rest but I assure you by next week I will be comfortably in the sweet spot! Last night was bootcamp weights and I threw in some stability ball sitting to get the core working and to prevent the small cheats I tend to see when standing using dumbbells. It was not a hard class, but it was a varied and challenging class…

Something I am eating is pushing my hydration out of whack. My hydration scale can’t arrive soon enough! I hate it when you can’t find the culprit however I think it is the assorted spice mix I am using since our pepper mill gave up the ghost.

D5 4.3.1 Weights

Huggers
Twists
World’s Slowest Burpees
Inch Worm
Worlds Greatest Stretch
Groiners
Scorpion

Sitting on Stability Balls Р All reps are 10
x2
Laying fly face down
Laying Fly face up
Sitting press
Sitting curl
Double Tricep extension
10 Pullups

x2
Plank row
Floor laying chest fly
Low kneel shoulder press
kneeling single arm curl
football throw extension
10 Pullups or chest to bar pullups (5)
x2
Face down front fly
face up overhead fly
alternating shoulder press
alternating bicep curl
Single tricep extension
x2
High Pull
Incline chest fly
Halo
Hammer double curls
Soccer throw single db

Single Arm x1, Double arm x1
10 Clean
10 Swings
10 Clean and Press
10 Swings
10 Snatch
10 Swings

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