1st time through = for time
2nd time through = slow with strict form

25 KB swings 25/35
50 squats
25 KB swings 25/35
50 pushups
25 KB swings 25/35
50 situps
25 KB swings 25/35
50 walking lunges (R+L=1)
25 KB swings 25/35
50 DB floor 2 OH 15/20 ea. 

Post time from 1st round to comments. Post RPE from second round to comments. 

Workout Notes: 

  • From Shmoopy (designer): This workout has dual personalities. It is likely to cause your mood to swing - BYO midol. 
  • Yes, that means you have to go through it twice! 
  • It's really 2 different workouts. One is for time; gonna make those lungs burn. The other will make your muscles burn.
  • How to do strict DB F2OH? Weights must be deadlifted and pressed.  
  • Common Situp Fault Fix - YouTube
  • Better abs situps - YouTube
  • Go Ahead and Use Your Arms During Situps - YouTube

Srsly so grateful Jake (Z Brothers Pizza) makes these for me every Wednesday. They really do help/keep me on track. 

As I shared with you in our last challenge meeting, I got way off track during December. Gained a few LBs. Lucky thing I have these meals. The bring me back around. 

What foods, drinks or methods help put you back on the right track?