Friday, August 31, 2012 - SHFL Phase 2 Workout 3:
18 Minute Block: Set timer for 18 minutes. Perform exercises 1A-1F in rapid succession, with little or no rest between exercises aim for 4 cycles
1A) Walking Lunges 30x8, 30x8, 30x8, 30x8, 30x8
1B) Inverted Rows 8, 8, 8, 8, 8
1C) Tuck Jump 8, 8, 8, 8, 8
1D) SB Leg Curls 8, 8, 8, 8, 8
1E) Neutral Grip DB Bench 50x8, 50x8, 50x8, 50x8, 50x8
1F) Garhammer Raise 8,8,8,8,8
5 Cycles Completed!!
12 Minute Block: Set time for 12 minutes. Peform exercises 2A-2D in rapid succession, with little or no rest between exercises aim for 3 cycles
2A) DiveBomber Push Ups 12,12,12
2B) Seal Jacks 12,12,12
2C) Overhead DB Squats 15x12,15x12, 15x12 (These were absolutely abysmal)
2D) Bicep Curls 15x12, 15x12, 15x12
Co-worker was texting me all through the 12 minute block. Grrrrrr... Overhead squats holding dumbbells is just ridiculous. I'm sure my form was totally off.
got body comp done and did photos...
I'm Doing the *WORK* now...So I don't squander my Retirement Savings on Liposuction and Plastic Surgery...#BEASTMODE
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