Adipose Expulsion

                        Adipose Expulsion

5 min bodyrock warm up

Part 1:

Sandbag front squats - 30 reps

SB sumo squat/leg abductions - 40 reps

Completed in: 3min 11s

Part 2: 10s/20s intervals - 8 rounds = 4 min

Burpees - 5/5/4/4/4/4/3/4

Part 3:

Sumo pushups - 30 reps

Assisted pullups - 30 reps (first 5 full body weight)

Completed in: 3 min 17s

Part 4: 10s/20s - 8 rnds = 4 min

Lateral squat jump overs - 11/8/6/8/7/7/7/7

Total workout time: 19 min 28s

Today’s Thoughts:

These were all my creations of which I am very proud and sufficiently kicked my ass. I am still sore but lucky for me I got to sleep all day in the car on the way home from Montana.

On another note, I am really responding to the body rock hot blooded warm up routine far better than my usual jump roping warm up. I’m going to continue doing this (or a yoga fusion warm up) and see if I can get my back to stop acting up all the time.

Time to get back on track with the eating thing. Had about 6 too many sugar cookies on Christmas and other misc. crap on the days around it. No alcohol though!