DER HOF
Over did it a bit on the deadlifts yesterday, reaggrivated a dish problem in my lower back. Been doing a lot of stretching and joint mobility throughout the day. Wasn't planning on doing much at Der Hof but back was able to hold up for the most part.
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Warm up:
3x
12" step up x50
ring dip x5
4" ball pullup x5
40/20 workout (40sec on/20sec rest)
Each exercise was done 5 times= 5min for each exercise
Step ups
Sledge hammer
Medley(step out/mountain climber/flutter kick/j-jax/ice skater)
55# sand bag carry 5min non stop
x2 40 total minutes of work
Demo's some KB and Systema exercises for the guys, followed by some more stretching
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