@ballisticperformance: Ex-CrossFitter turned Fit Dad of 2 Boys 💪🏼 ⠀ Monday - Full Body Lift • Goblet Squat • Single-leg Dumbbell RDL • Halting Three-point Dumbbell Row • Alternating Dumbbell Bench Press • Dumbbell Hammer Curl • Dumbbell Skull Crusher • Accessory Core Work ⠀ Tuesday - Off • Hit 10K steps ⠀ Wednesday - Full Body Lift • Tibialis Raise • Knee-over Toe Calf Raise • Patrick Step • Deadlift • Front Foot Elevated Dumbbell Split Squat • Half-kneeling Single-arm Dumbbell Press • Seated Ring Pull-up • Accessory Core Work ⠀ Thursday - Zone 2 Cardio •60-minute Treadmill Ruck ⠀• Incline @ 12 ⠀• Speed @ 2.7 mph ⠀ Friday - Off ⠀ Saturday - Full Body Lift • Goblet Cossack Squat • Glute Bridge March • Ring Row • Eccentric Push-up • Ring/TRX Face Pull • Single-arm Band Pull-apart • Full-body Mobility/Flexibility ⠀ Sunday - Off ⠀ Keep in mind, the goal of this training cycle is muscular endurance, so the loads were light to moderate, and I completed 2-3 sets per exercise, resting 60-90 seconds between supersets. ⠀ Also, in case you missed it...3 REST DAYS 😱 ⠀ You don't need to train 2-3 hours/day, 6-7 days per week to be a badass dad 💪🏼 ⠀ FOLLOW for more fitness recommendations and nutrition protocols for busy parents looking to evolve beyond CrossFit and into a more sustainable way of life.

Ballistic Performance

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Friday 14 June 2024 17:32:11 GMT