Friday, July 6th - "Easy.... Promise"

 

Exercises:

Swiss Ball Piston Press (SBPP) – Lay back on a swiss ball and do alternating one-arm dumbbell presses, first left arm, then right. One press each arm equals one rep of the exercise. You pick your weight.

Renegade Manmaker (RMM) – Kind of a dumbbell Burpee/row/clean and press thingy… Look at the pictures here for a description. Pay no attention to the fact that the he-man looks like he’s in agony. He’s only being a wuss. These are easy… promise.

Sprint – Make your legs move you through space quickly in a forward motion. Like walking, but with intensity.

 

Big Dawgs/Pack: 10 sets

• Set 1: 10x SBPP, 1x RMM, Run 200m
• Set 2: 9x SBPP, 2x RMM, Run 200m
• Set 3: 8x SBPP, 3x RMM, Run 200m
• Set 4: 7x SBPP, 4x RMM, Run 200m
• Set 5: 6x SBPP, 5x RMM, Run 200m
• Set 6: 5x SBPP, 6x RMM, Run 200m
• Set 7: 4x SBPP, 7x RMM, Run 200m
• Set 8: 3x SBPP, 8x RMM, Run 200m
• Set 9: 2x SBPP, 9x RMM, Run 200m
• Set 10: 1x SBPP, 10x RMM, Run 200m

(Men: >30lb SBPP, >20lb RMM)

(Women: >15lb SBPP, >8lb RMM)

 

Puppies/Buttercups: 5 sets

• Set 1: 10x SBPP, 1x RMM, Run 400m
• Set 2: 8x SBPP, 2x RMM, Run 400m
• Set 3: 6x SBPP, 4x RMM, Run 400m
• Set 4: 4x SBPP, 6x RMM, Run 400m
• Set 5: 2x SBPP, 8x RMM, Run 400m

(Men: >25lb SBPP, >10lb RMM)

(Women: >8lb SBPP, >5lb SBPP)