Thursday, April 7, 2016


Thursday, April 7, 2016

24 Hour Fitness

(6AM) with Aziz

Warm Up

4 laps on track, Samson stretch with short holds, arm circles, deep squat stretch, foam roller on hamstrings & low back.


4 Rounds of 30s of Wall Balls (16#, 10'), Ball Slams (20#), Box Jumps (18"), Sit-Ups, and KB Swings (25#), with 2 minutes rest between rounds.

This was pretty tough and the order of the circuit had my legs trashed for Box Jumps.  Still I managed to be unnervingly consistent at 59 reps/round.  I was getting around 13 wall balls, 13 ball slams, 9 box jumps, 12 sit-ups, and 14 KB swings.  236 total reps.

Finished with 10 strict pull-ups (singles), couch stretch and squat against wall.

The tape measure/tape worked well.  I marked the 9' and 10' lines in the PT room and measured the box heights at 18" and 24".  I also verified that 24 Hour Fitness does not have a GHD.

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