2 rounds of:
10 front squats AHAP
:90 sec 1 leg elliptical R 6/8
100 superman back ext.
2 rounds of:
10 heavy front squats AHAP
:90 sec 1 leg elliptical L 6/8
50 tick tocks R 25/35
2 rounds of:
10 OH step back lunges R AHAP
:90 sec 1 leg pedaling R (circles)
50 tick tock L 25/35
2 rounds of:
10 OH step back lunges L AHAP
:90 sec 1 leg pedaling L (circles)
Post weights used to comments.
Daily Extras - 3 rounds each. Vets only.
Workout Notes:
Perfect! (Gordon)
2 sets of 10 will require focus! Slack off for even 5 reps you'll lose 25% of the benefits of this workout. Go heavy vets.
How long should you rest between sets? Who said anything about rest?
When you don't get much rest, expect the weights to change with every set, unless you have superpowers. Rich isn't a superpower (looking at you Batman).
The OH step back lunge video shows and alternating lunge step. For the purposes of today's workout do not alternate. Step back with the same leg for all 10.
Do this workout in any order. If you bounce around the workout don't tell me about it. It'll mess with my OCD.
The elliptical and spin biking is meant to tear you up. Don't coast these.
Elliptical speed should stay above 65 RPM.
If no elliptical ... do single leg walking lunges for equal time. It looks like THIS sans biceps curl.
If no bike ... do SLS2S raw. "Raw" means no weight here.
It's how to identify a Peep.