10-8-6 reps per round of BB bent rows (heavy)
3 min plate switches (4" platform)
3 sets of 20 Aussie pullups
3 min stationary side hops R (4" platform)
3 sets of 15-20 shoulder shrugs 15/20
3 min stationary side hops L (4" platform)
Then, 1 round for time:
20 band twist punches R med/heavy
20 band twist punches L med/heavy
20 band high elbows R med/heavy
20 band high elbows L med/heavy
20 surprise movement (rhymes with a viral infection)
20 T2T side ups R
20 T2T side ups L
20 T2T superman back ext
20 T2T crunches
Post time to comments.
Post weights used and time of abs to comments.
Daily Extras - Add 2 rounds to the Abs Mash.
- Monkey Motion? (Musings by Neil)
- Do lifting segments in straight sets.
- If needed, use monkey motion for rows and Aussies.
- The weights suggested for shrugs will be too light for some.
I got a bunch more in, but the colored ones are going fast.