Daily Workout:

3 rounds with great form of: 

20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 situps
20 surprise movement (rhymes with a viral infection)
20 v-ups
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T crunches

Post Rx or total reps missed to comments.

Daily Extras - Do another round "for time." Post time to comments. 

Workout Notes:

  1. Masters: 15 Reps

  2. If you are off-site, count each rep slowly & deliberately. It's best if you do this out loud! Who cares what that chick on the dreadmill thinks?

  3. Remember to keep your elbows up. Elbows should be on the same plane of motion as your wrists and shoulders. If your wrist is bent, it's a pretty good bet your elbow is down. This means you are putting sheering forces on your shoulder joints. Your shoulders hate to be weighted (i.e. bands) while externally and internally rotating.

  4. If you are advanced, do your situps like this. (Hell, you can do it like this - NOT ENTIRELY SAFE FOR WORK/KIDS - if you like/dare. Honestly I HATE this about the fitness industry, but the thought of it made me LOL!).

  5. Common Situp Fault + Fix

  6. We aren't going to count the burpees. I think you'll agree, if you've done this before, it's awkward.

  7. There should be a deliberate pause at the top of each sideup, SBE & crunch.

Lift Club …

Warm up: (2-3 rounds):

30-40 sec each of shoulder stretches (as above)
10 kb swings 35/54
7 pushups 2 row 15/20 ea.
400 m run

Workout:

In order listed, complete 5 straight sets each. Rest 2 minutes minimum between each set.

3 lat pull downs AHAP
5 dead lifts 105/155
4 DB biceps curls AHAP

Post weights used per set to comments.

Musings …

Wanna know a secret? DECREASE YOUR DAMN VOLUME! If you are over 40, please listen up!