Sunday, June 14th, 2015



Bird dogs, 10 each side
Side plank, :30 seconds each
15 Scapula Push ups
Super rack stretch, :30 seconds each
Bottom of squat, 1 minute


10 Burpees
10 Goblet squats
10 Dracula sit ups
10 Push press (5 each side)


200m Farmers Carry

3 rounds
10 Push Ups
10 DB Squat Cleans
10 Dracula Sit Ups

200m Farmers Carry

3 rounds
10 Wall Balls
10 DB Push Press
10 Goblet Squats

200m Farmers Carry

Notes: Farmer’s carry weight should be heavy. RX/Scaled athletes please use two dumbbells. RX+ please use two kettlebells. Try and use the same dumbbells and kettlebells for movements in the workout. A dracula sit up is like a pike sit up only you cross your arms like dracula and sit up. Taking out the “kip” part of the sit ups and using more abdominal strength.

Cool down:

Foam roll IT band, quads, glutes
Samson stretch, :30 seconds each

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