Weight vest.
Warm up.
Treadmill, 15 minutes, 7.00mph work speed, 3.0mph rest speed, 1.22 miles
Work
3 rounds, as little rest as possible
Front Squat, start from the floor, 185#, 6 reps
Renegade Rows, 25# dumbbells, 6 reps
Dumbbell swings, 1 in each hand, 25#, 6 reps
Bulgarian Split squats, 25# in each hand, 6 reps
2 rounds
Farmers Walk, 100# dumbbells, 75 feet
4 way neck machine, 150# 5x5x5x5
Cable Crunches 160#, 10 neutral, 10 split squat, l and r
Windmills, 25#, 6 on a side
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2 comments:
Dammm that sounds like a killer workout man
I should have done another round of each circuit, I was, racing the clock a bit. This is a modified BodyTribe work out.
today’s workout:
Front Squat. From floor (not from racks… clean that baby up), heavy for sets of 5.
Brutal recess combo: Jean Paul Sartre
double kettlebell swing 12 reps
bear crawl 100 feet
‘bulgarian’ split squat with kettlebells 6 per leg
jog 100 feet
windmill with KB 6 per side
gorilla crawl 100 feet
How many rounds in 15 minutes? Use a pretty hefty pair of KB’s.
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