OYC complete:

3 rounds of: 
 33 BTB squats  (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.


3 rounds per side of:
33 SLD 15/20
rest 30 sec. between rounds.


3 rounds per side of:
33 heel raises
rest 30 sec. between rounds.


3 rounds of 
33 walking lunges (R+L=1)
Post total reps completed to comments

Caution:  This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.

Daily Extras - Put a 400m run between the squats and SLD's. Then put one between SLDs and heel raises. Then one between heel raises and lunges. Then run one after the lunges.  

Workout Notes:

  1. Had several requests for “Squats” today. Everything else is done, so … LET’S DO IT!


  3. HEED the WARNINGS. Be careful. See vid.

  4. If you are new (less than a couple of months) you are forbidden to do all of these reps. Please scale. 

  5. There should be a deliberate pause at the bottom of each BTB.

  6. SLDs can be scaled by shortening the movement. Hold the DB by one end. 

  7. Walking lunges are counted as 1+1=1 (as God intended).

  8. Take NO MORE than 30s rest.