Washington Sports and Back Day!

It is actually a nice time of year to be a Washington DC area sports fan. The Wizards won game one in Toronto, Scherzer got his first victory as a National's starter, the Capitals are tied with the Islanders 1-1 in their first round series and the Orioles have a winning record, in second place behind the Red Sox. It is good to get a good dose of hometown sports positivity before the Redskins take the field again. I am usually optimistic though and look forward to the draft and the future.

Today's quote is from Lyndon B. Johnson:

"Yesterday is not ours to recover, but tomorrow is ours to win or lose."

Workout: Back
Warm-Up: Perform each exercise for one minute each to complete a set. Three sets total with no rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Ball Slam
Weight Training:
Deadlift (Sumo or Conventional), 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 50 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 55 total repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
5m Rope Climb, 10 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris, lower trapezius)
Bicycle Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!