warmup:

5:00 easy AD
5:00 30/30 (30 seconds hard, 30 seconds less hard)

workout:

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.

IMG_3678to execute a gimme-gimme: sprint with a 30′ fat rope over one shoulder (extra weight hooked to the opposite end)
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turn, square your feet, and coil the rope by pulling hand over hand (enough weight will reinforce proper body mechanics

 

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when you get to the end, throw rope onto the opposite shoulder and repeat.

 

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kevin recently started training regularly again, he was feeling “soft” from working a desk job and answering phones all day…IMG_3641

a few months back in the saddle and the hard edges start to come back

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