Letting the mood to continue my flow of exercises, I went into the gym today knowing that I needed supplemental back and arm work.

I also needed to maintain a steady stream of spinal stabilization work, along with some conditioning.

Here's how it went:

Suspended Knee ups: 4x12

Side Flex using the EliteFTS 45 degree back extension: 3x12 each side

Here's where it got interesting.

Pull ups

Push ups using a bench to do them on keeping the hands in tight

Chin up

Dips

Doing these four exercises NON STOP for 25 sets and two reps per set.

Sounds easy, right?  Well it does start off that way, but don't stop!  Not even for a breath or sip of water.

THAT'S where the fun begins.

Then I rode my bike all over the place.  (It's how I commute)

 

My team better believe they will see this one...SOON!

 

My XX-Large dome comes with proper sizing.