Warm-up:
1 min run
1 min run w/ OH extension carry 10/25
1 min run
1 min run w/ curl carry 10/25
1 min run
1 min run w/ R side bucket carry 10/25
1 min run
1 min run w/ L side bucket carry 10/25
1 min run
Post number of stops to comments.
Rx awarded to those who do not break runs or carries.
Workout:
3 supersets of:
8 stab chest presses AHAP
12 stab chest flys AHAP
rest 2 min
Finish supersets and record weights used before moving to the triceps.
3 supersets of:
8 stab DB skull crushers AHAP
12 OH triceps ext AHAP
rest 2 min
Finish supersets and record weights used to comments.
Daily Extras - Repeat the warm-up. But ONLY if you are positively crazy.
Workout Notes:
- How to do the workout "LEMON"
- To get the most out of this workout, run every step you are capable of. Running while weighted (as above) yields a very unique effect on your core. It lend itself to more shaping and strengthening than walking will.