2X5 + 15#
Squat
Press
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Tommy V
For time:
21 Thruster 115#
12 Rope Climb 15 Feet
15 Thruster 115 #
9 Rope Climb 15Ft
9 Thruster 115#
6 Rope Climb 15ft
Rope Climb sub 1 Dead hang pull-up for each climb
Can't do a Dead Hang pull-up? Sucks to be you. 4 to 1 substitution.
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"My cardio is the fast pace of my workout. I never put in the miles or time on a treadmill. It's boring and worthless.
"Look at joggers and distance runners. They aren't slender; they simply have no muscle mass. They're weak, they can't generate power, and in spite of their slender appearance, joggers aren't lean. The average body fat content of jogging club members was twenty-two percent in one study. Anything above thirteen percent is deleterious (Ed note: For men).
"I wouldn't jog for health, but playful runs are wonderful. Vary the speed and terrain and you have a really great activity that's fun and healthful. Routinized jogging is factory work, not natural activity. If you log long miles on a track, I believe you're compromising your health."
-Dr. Arthur De Vany
