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#WorkoutOfTheDay

"Chewbacca The Rhino"
For time

27 - 21 - 15 - 9 - 15 - 21 - 27
* kcal on echo bike
* Dead Hang seconds
* Dumbbell Bench Presses (15/22.5)

This one was harder than it sounds.

I did it as written, but 12.5kg dumbbells was enough. The bench presses were on a med-ball instead of on a bench, too ;)

Finished in 25'30"

Since @sadedoes was out and about I decided to take a #core #workout along

4 rounds
* 30" Back Extensions
* 30" Good Mornings (1st no weight, 2nd 5kg plate, 2-3 10kg)
* 30" Overhead Plate Carry Left (5 / 10 / 10 / 10kg plate)
* 30" Wall Taps
* 30" Slow Air Squats (1st no weight, rest with 16kg kettlebell)
* 30" Overhead Plate Carry Right
* 1'30" rest

Then the work:
* 12 Turkish Get Ups, Right (4kg kb)
* 40 American Kettlebell Swings (16kg kb)
* 15 Overhead Squats, Left (4kg kb)
* 40 American Kettlebell Swings
* 15 Overhead Squats, Right
* 40 American Kettlebell Swings
* 12 Turkish Get Ups, Left

#WorkoutOfTheDay

"The Bad Batch"
For time, 3 rounds
Timecap 30'

* 800m run / (800m/1000m) ski erg/row-erg / (1400m/1600m) bike-erg / 36 kcal echo bike
* 7 deadlifts (70/102) (40/70)
* 10 burpee pull-ups
* 14 dual kettlebell thrusters (16/24) (12/16) (8/12)
* 20 box jumps (20/24)

I finished in 25'53".
Scaled to
* 1600m bike
* 7 deadlifts at 70kg
* 10 burpee pull-ups. First time trying them with two plates underfoot, instead of a box. Progress! :D
* 14 dumbbell thrusters at 12.5kg each (we ran out of kettle bells..)
* 20 box jumps (20" height)

@hk_watch RT by @SamGoodman22: Conformation by @POTUS that #DED has been extended for another two years. Huge appreciation to all those in Congress, the Administration, & civil society who helped get this through, giving HongKongers in 🇺🇸 the certainty & protection they need. whitehouse.gov/briefing-room/p. [...]