6 rounds of 20 seconds work 20 seconds rest. Use the first round as a warmup and go as heavy as possible on rounds 2 – 6.
- Slam Ball (m 30lb/ w 15lb)
- Double KB front squats (m 20k/w 16k)
- Seated DB press (m 45lb/ w 25lb)
- Low back ext. on Bosu (m 20lb BB/w 12lb BB)
- Med. ball S/L V- up
“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” – Henry Ford
The strength of a man/woman who can rip BIG weights off the floor and overhead would allow him to run over any man/woman who stands in his way who doesn’t lift in such a manner. Zach Even Esh – Underground Strength