Crack of Dawn and Back Day

In-patient pediatrics rotation has us back to 4am wake-ups. Meals are the time that we get to spend together so I get up and we have breakfast together and then after the evening workout we have dinner. I am thankful to whatever it is in my genetics that makes it easy for me to transition to early mornings. The dog on the other hand, he seems to not understand what the hell we are doing up so early?!

Today's quote is from William Arthur Ward:

"Change, like sunshine, can be a friend or a foe, a blessing or a curse, a dawn or a dusk."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
Trunk Twist
AbMat Abdominal Crunch
Glute-Hamstring Developer
Weight Training:
Sledge Hammer Swing, 15 repetitions per side
(Primary muscles worked: Rectus abdominis, latissimus dorsi, the lower and middle trapezius, obliques)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae, biceps femoris)
Weighted Pull-Up (Bodyweight +25lbs.), 30 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 30 total repetitions
(Primary muscles worked: Trapezius, deltoids and biceps brachii)
Tire Flip, 3 sets of 5 repeitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Have a Great Day!!