Clay and I had a plan for a bike ride. But we are in a winter storm here. It is in the 30s. It is very windy. There is occcasional misting and drizzle.  I even saw a few flakes a couple hours ago…. So, needless to say, the bike ride was out.  So, Clay texted and suggested that we meet at his office – Valley Physical Therapy.  I was somewhat reluctant. I would have been happy to stay home, but he twisted my arm…. so to speak.

So, one there, we did a pretty good workout. It took about an hour and a half total. If I can remember it all, it included:

• 10 minutes spin warm up
• 10 minutes on treadmill, 4 % grade
• 10 minutes on stairmaster
• 20 x 20 lb ball slams
• 20 leaning pull ups
• 300 meters ski erg
• 20 per leg presses on a machine where I was lifting my body weight up a ramp.
• 20 slides, side to side on a fun slippery slidey thing
• 2 laps band walks
• 2 laps monster walks
• 1 set of jumps over 15″ hurdles
• 30 stationary inch worms
• 30 kettlebell swings
• 30 stationary inch worms
• 20 romanian dead lifts with kettlebell
• 30 statinary inch worms
• 15 one legged kettle bell lifts
• 4 x 10 per leg val slides
• a few more sets of hurdle jumps
• feet on exercise ball in plank position, 3 x 20 reps of using legs to curl ball toward me
• 2 x 30s treadmill 7 mph, 7 % grade, 2 x 30s 8 mph, 8% grade

I think that was it….

Thanks, Clay for getting me out of the house and giving me a pretty good workout!