Warm-up by performing 2 increasingly heaver sets of each movement below. Use reps suggested per exercise for warm-up.

With ea. rep at 2-0-2-0 speed, complete 4 rounds of:

10 OH BB press (strict) 45/65
10 fr squats 45/65
10 stab assisted chinups  
10 v-ups

Post alts (if any) plus instructions to future self for how to get more out of this workout next time.

Daily Extras - 

20 mins of steady state cardio, after the workout. Mix it up if you want to (10 min bike, 10 min elliptical, or whatever)

Workout Notes:

Must watch the vid. It helps

  1. Go to the burn on each mvmt.

  2. Use heavier weights (if needed) to achieve burn.

  3. Use lighter weights (if needed) to achieve burn.

  4. chinup alt (bands)

  5. If I'm being honest, I'm prob going to do pull-downs today.

  6. Take those v-ups at a super slow speed.

  7. If your tailbone says "no" because of yesterday's Vs, go ahead and switch for situps on a stability ball.

  8. You are not on the clock. Do not perform this workout for time.

  9. Do the extras today!

How Did You “USE YOUR FITNESS” last weekend? Would love to hear!

Here’s how the Anderson’s used our fitness this past weekend. Would love to know what you did (pics included). Please share to our FB page or share links to comments.

FYI - we’ve pulled all of 1st and 2nd crops off the field. We only have 3rd crop to go! I cut and baled third crop of the 10 acre piece last Saturday and we are hauling it tomorrow with some special guests to the farm. More on that later. Excited to share this with you. SOON!