The Workout Flip-Flop and Lifting for the Back

Today life has thrown a couple of scheduling wrenches into the gears. Pretty simple fix but it does mean that the usual evening circuit training and heavy lifting will happen this morning and the typical morning dumbbell routine will happen in the evening. I emailed my usual circuit training companions and they will just have to fly solo this evening if they are wanting to workout. I think of it as a great opportunity for them to take some initiative.

In celebration of baseball being back and having to reschedule today's workout, today's quote is from Bob Uecker:

"The way to catch a knuckleball is to wait until it stops rolling and then pick it up."

Circuit WOD: "Iron Maiden" (Do each exercise in order to complete a set. Three sets total.)
20-SISU Hammer Swings, 10 per side.
1-10 meter Hand over Hand Weighted Sled Pull
4-Tire Flips
1-Atlas Stone Lift
1-5 meter Rope Climb
60-Abdominal Crunches

Morning Weight Training:
Heavy Landmine Rows (Three sets)
Heavy Deadlift (Three sets ending with maximum lift attempt.)

Evening Lifting Routine: Back
Dumbbell Pullovers
Bent-over One Armed Dumbbell Rows
Upright Barbell Rows
TRX Rows
Weighted Wide Grip Pull-ups
Fat Grip Heavy Dumbbell Snatches 

Have a Great Day!