Tuesday, August 12, 2014

workout: august 12, 2014

a) tabata push-ups [20 seconds effort, 10 seconds rest]:
  • 8
  • 8
  • 8
  • 7
  • 7
  • 7
  • 7
  • 7
b) tabata ring-rows [20 seconds effort, 10 seconds rest]:
  • 8
  • 9
  • 10
  • 10
  • 9
  • 10
  • 10
  • 10
c) 4 rounds for time: 30 second maximum effort row + ring plank + 3 seated sled pulls [50 pounds for first round, 75 pounds for each subsequent round], 6 box dips, 9 slam balls, 12 russian kettlebell swings, 15 sit-ups, rest for 2:30.
  • 4:06
  • 4:16
  • 4:11
  • 4:32 
and now, if you don't mind, i will go collapse into a vat of muscle rub. 

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