Tuesday 1.07.12

Buy In: run 400 meters.  Med-ball Asian squat (resembles goblet squat) for 3 minutes.  Hammer your hip flexors w/pvc and barbell.  Team up with a "super-friend" for pvc calf-smashes.  Discuss a "safe-word" prior to said calf-smashing.

Complete 5 rounds. This workout is not for time. Do the movement the right way. The squat load should be between 50 and 60% of 1rm and the movement should be explosive.  (wait for it)

Squat 10 reps

Dips 10 reps

RDL 10 reps

Dead hang chins 10 reps



Mike AlleyComment