5:00 easy AD
5:00 30/30 (30 seconds hard, 30 seconds less hard)
2:00 work, :30 to switch
gimme-gimme +40# of chain10x bulgarian bag spins each direction
2×25-45# DB bridge press on BOSU (rest must be taken at full extension)
5 rounds, rest 3:00 between each.
to execute a gimme-gimme: sprint with a 30′ fat rope over one shoulder (extra weight hooked to the opposite end)
turn, square your feet, and coil the rope by pulling hand over hand (enough weight will reinforce proper body mechanics
when you get to the end, throw rope onto the opposite shoulder and repeat.
kevin recently started training regularly again, he was feeling “soft” from working a desk job and answering phones all day…
a few months back in the saddle and the hard edges start to come back