Physical Freedom 3/365 - 20220105

Today was good! A solid dose of strength, followed by some conditioning, in the form of grunt work!


Warm-Up


I did a few dozen band pull-aparts (I don't count, just go till I feel sick, then do a few more), and then around 5 minutes swinging a mace in all different ways.


Strict Press


7x2

Barbell weight + a 16kg kettlebell suspended from each end of the bar on bands. Total weights for each set were; 52, 62, 57x5


3 Rounds


6 Dumbbell Bench Press, 30 degree incline, 30-37.5kg

8 Incline Bench Dumbbell Rows 22.5kg


20 Minute AMRAP:


20 Thrusters 20kg

22 Burpees</