Rows, Knees to Elbows, Good Mornings

Begin and end with 500m row (30 pounds)

21-15-9
knees to elbows
Good Mornings (45 pounds)

Baby Joshie: DB squat snatches, pull-ups

Baby Joshie

3 rounds

15 DB squat snatches, right arm, 13.5 pounds
10 pull-ups, grey band only
15 DB squat snatches, left arm, 13.5 pounds
10 pull-ups, grey band only

Don't be deceived. This workout kicked my butt and my quads are still shaking.

Note: protein shakes with strawberries and milk are MUCH BETTER than protein shakes with bananas and water.

Pull-ups, Inclined Rows, Shoulder Presses

As many rounds as possible in 20 minutes:
10 pull-ups (using both bands)
10 inclined rows (27.5 pounds)
10 shoulder presses (13 pounds)

12 rounds in 19:45. Not bad for the day after Thanksgiving. And I didn't eat any pie last night either OR go back for seconds.

Yoga (Rest Day)

Thanksgiving!
Rest Day
Yoga 10 minutes
(My legs were killing me)

Deadlift, Sumo deadlift, Bicep curls

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Deadlift: 50 pounds
Sumo deadlift: 37.5 pounds

20 bicep curls: 37.5 pound bar

Exercise Class: Wall Sits, Pull-ups, Shoulder Press, Squats, Bicep Curls, Lunges, Push-Ups, Abs

Tuesday. Ward Workout Class
2 Circuits: 45 seconds on, 15 seconds rest
Wall Sits
Pull-ups with both bands
Shoulder presses 11 pounds
Squats
Bicep Curls 17.5 pound bar
Lunges to sidewalk and back

Push-ups: 8 rounds, 10 seconds on, 20 seconds rest

Ab Routine: 45 seconds on, 15 seconds rest
Plank
Sit-ups
Crunches
Leg Lifts
Bicycles
Boxers
Medicine Ball
Plank (1 full minute)

Burpees with Box Jumps, Squats, Kettlebell

# of rounds in 20 minutes:
10 burpees with box jumps
20 squats
15 kettlebells with 40 lb cinder block

3.5 rounds