Well, we are back home, left Hilton Head this morning at 7:45am and was home by 8:30pm, it was a really nice drive, I am always amaze how much different the ride back home is since we are all relaxed and well rested.

Got home and there was plenty of time to get in a workout since I needed to get the kinks out of my body from sitting for so long so did James Goulden 500 Barbell Challenge, I used a loaded 36# barbell dropping to a 223 bodybar when needed.



Back Squat-50 36#
Barbell push up - 50 36#
Thrusters - 25 36#
Sumo Deadlift high pull - 50 36# - 22#
Reverse Crunch and press - 50 22#
Forward Lunges 25 each side - 36#
Bent over row underhand grip - 25 36#
Floor Sweepers - 50 22#
Push Press - 50 36# -22#
Bent over row overhand grip - 50 36#
Roll outs - 25 36#
Hang Clean 50 36#

Finish in 23:39 had the workout written on a card so as not to waste time and had both weights in front of me using the 22# made it easy need to work on doing all with the 36#.

Finish off with a 10 mins stretch routine from Kathy Smith and some foam rolling.