Mon Feb 22

 Sleep: got 7 hours, recovery is 75%

Mood: a little tired but overall good!

Stress: have to squeeze this workout in at work because I accidentally fell asleep for 3 hours yesterday and the gym was closed after I woke up 😅


Movement Work: 
90/90 Flow; https://www.youtube.com/watch?v=5HQ9jNvPxhk&list=PLVR7OsPPPm0pvCQ3Uj31bdmZAdc6-mtJ6&index=8 
+
A1. 1 1/4 Goblet Squats; 6-8 reps x 5 sets; rest 15 seconds 
A2. Banded March; 1min x 5 sets; rest as needed bw sets - https://www.youtube.com/watch?v=sHCqY3JHMGA

Did 15# for goblet squat & used green and purple bands for the marches with a 14# MB


B1. Deadlift; 8-10 reps x 4 sets; rest 15 seconds (light load with neiutral hips and spine) 
B2. Quadruped bird dogs; 10 reps x4/side; rest 30 sec (flex the glutes
aggressively and make sure your mid line is tight and not moving)

Did a men’s bar for the deadlifts for the first set and then did 95

Feeling fatigued in the low back and core from trying to stay engaged for all these exercises  feel like I’m working all the right places!


C. Alt Single Leg Hip Thrust; 12 reps/leg x 5 sets; rest 2min bw sets

D. Supine windshield wipers; 8 per side x 5 sets; rest 1min bw sets (slow and controlled) 

These were tough and fun haha


10 Rounds: 
8 Cal Bike 
10 Box Step Ups w Weight Vest 
15 Air Squats 

Had to use a regular bike at work 

MY QUADS and glutes 😂😅

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