10/25

Today. I'm old. Wah. Wah.

A.  Weighted step-ups, 10 alternatingx3; rest 2 min (hold dumbbells or kb at your side)

3 x 10 alternating to 16" box. 20# dumbbells (one in each arm). No shoulder trouble. Kept it close to side. 

Step-ups to 16" box. I started with 20" but it was quite a big step for me and I was worried about not holding weights properly at my size.  Can do 20" next time if that's better.

B.  GHD back extensions (no weight) 6-8x3; rest 1:30 (if no ghd there might be a seated machine that you push back on or do superman's)

8 reps x 3 rounds. I've never actually done these? Watched a video and think I did them right. 

+

3 sets:

30 jump rope singles

15 Sit ups (strict/no arm help)

10 Goblet squat (15#-20# or lighter depending on shoulder/focus on keeping an upright back)

rest 1:30

Did this. 

Round 1: 1:10

Round 2: 1:03

Round 3: 1:03

Used 15# KB.  They don't have 18# or 20# it goes 15# then 25# for some reason.  

Used ab mat.  Was that correct? 

Hips felt tight on goblet squats.  Is it ok to do some ROMWODs throughout the week?