TSOTD (after my 12 hr shift last night)
warm-up
15 ball crunch w/ twist
15 stability ball on forearms roll forward and back
20 lunges avalanche medicine ball style (if you ever need to dig your way out of an avalanche with basketball this is the exercise for you!) - functional fitness is important
4 rounds
95# deadlift - 8 reps
30# alternating dumbbell press - 8 reps/arm
25# dumbbell swings to full extension? - 8 reps
30# dumbbell row (on bench) - 8 reps/arm
3 rounds
medicine ball opposite arm/opposite leg crunch up - 10 reps/side
12# dumbbells on bosu ball squat/curl/press - 10 reps
assisted dips (pin at 6) - 10 reps
25# dumbbell pull over to skull crusher - 15 reps
wall sit 1-2 minutes
AND SLEEP!
This evening I went to the studio. I got one hour in of observation and then did my self practice in the reformer class that was going on. We also worked some on the wunda chair. Tomorrow I am teaching my first "students", kinda nervous!
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I can't believe you do all that after a 12 hour shift - very impressive!
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