Warm-up - (slowly)
10 inchworm halos 25/35
Workout: (for time)
1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 reps per set of:
dead monster complexes 65/95
Perform an 800 m run (4 min cardio) before 1st Monster Complex, between the 10s and after the workout.
Post time of workout (incl runs) to comments.
Daily Extras -
Repeat portion of complex from 10 down to 1 before completing the cool down. Include this with your time.
Workout Notes:
You HAVE to keep your back straight (neutral spine) throughout these movements. Be careful, sometimes, as you get tired, you'll lose form and let some slop creep in. NO SLOP! You may pay dearly for it!
If it is wet/slippery where you live replace 800m run for 4 min cardio (maybe, switches - OUCH!)
If you have to go down in weight use DBs and do a step back instead of a roll out. Bars with little 5#ers on the ends will taco. No bueno!
During the pyramid - go hard (if you are ready) vets!
Remember, don't do 10 full complexes for the multiples. Do the multiples by performing reps of each individual movement before moving to the next movement. See vid for demo.
Thumbnail: Proof that the ancients had a sense of humor! Am positive that dude is pooping.
Musings …