Made it the gym again and met up with my friend Andy from Der Hof, been some time since we've worked out together. Igot my cardio in then met up with him for a bunch of different core based exercises. It was alot of fun, we both pushed each other and worked hard as well.
25min Eliptical
25min treadmill intervalls:
3x 2min on/2min off
3x 2min on/3min off
Core and strengthening:
2x8 Akro Wheel rollouts
Dragon flags x2
Standing akro wheel rollout practice x3
Sit up w/14#med ball toss 2x20
2x
deck squat w/14#med ball slam x10
med ball plyo pushup x12
Deck squat (version 2) w12# med ball 2x10
Standing explosive straight arm russian twist w/12#med ball 2x12
2x
sit outs x12
umpas x12
Version 2 (for lack of better name)deck squat is: standard deck squat then into a burpee in one motion. We made the pushup portion of the burpee a seperate movement.
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