3 sets of pull a ways, 3 sets of pull backs, 1 set weighted rows, 3 sets obliques and abs, 1 set dumbell rows @65. 1x10 dumbell bench press wit 2 55s,then 2x10/9@185, my hands/wrists felt it a little on the last two of the 2nd set so I just finished. Want to be extra careful this week. Then finished with a set of 15@155. 2x10@40 hammer curls in between bench sets, don't dare do other forms of curls with my wrists right now. 3x10@60 dumbell rows in between each bench. Then I did overhead press@35(2), and various shoulder lifts with 20 pound dumbells. Ran the first 2 miles with my brother and did some monkey bars and handles. Then I ran 6 more miles and did another obstacle thing and bear crawls, rolls. Then finished home. There a few obstacles I haven't really been able to prepare for in the Spartan race but I Wil have to trust my fitness and just go after them. Getting kind of nervous, first race I've felt like this about since high school! Abs and back workout. |