slow and steady

[rjoxiv]

Alright gonna slow down the pace....
Every rep is a six second count. 3 down, 3 up
10 reps each

Sprawling Pushups ( feet and hands spread)
Weighted squats
Biceps curls
Lunging torso twist 10 per leg...just hold lunge for 3 secs with
Tricep dips
Body rows (upside down Pushup from bar...if at home, use pullup bar/chair)
Dumbell squat press. Use 25-40 lb weights.

Sprints...100 yds, 30 sec rest x5

Repeat.

[CAG04]

My least favorite word in the English language is RJO's favorite.........repeat. Damn it, those second rounds kill me. This looks good though. I like those slow mo burns.

[rjoxiv]

Ha! Don't want u thinking I'm going soft on u.
Also...I may do ropes instead of Sprints cause is dark out...plus some say I Sprint like a damn gazelle anyhow, yet rope like a freakin elephant.

[rjoxiv]

Not bad..i threw some burpees in the middle of each round, cause I wasn't sweatin like we normally do. Did speed ropes of 100 per instead of Sprints.
I know gater will come up with a better challenge for us next!!!