Lite Endurance Day

C&J w/24kg :30R/:30L x 3:00
Rest 1:30
Repeat w/28kg
Rest

Swings
:30R/:30L x 3:00 w/24kg

Rest
Litvinov
2-16kg DFS x 8, run 50 yds, walk back
2-16kg DFS x 8, sprint 50 yards, walk back
2-16kg DFS x 8, sprint 50 yards, walk back
16kg Goblet Squat x 8, sprint 50 yds, run 350 meters. (I full lap on track)

Medium Grind Day

TGU w/24kg x 5:00

 
 

RDL 130 x 1 x 10

RDL 163 x 1 x 5

DL 250 x 10 x 3

 
 

20kg Pull Ups

5-4-3-2-1 x 2

Simple is good, but simple can be brutal!

The Eagle Workout from Dan John

Danny

DFS x 8, Farmers Walk x 20 meters, w/2-24kg x 4 rounds

(8 DFS & 20 meter f-walk = 1 circuit)


Jo

Same w/2-8kg's x 7 circuits


*what an ass-kicker! Two simple lifts...simple on paper, but very hard! Oh, I forgot to mention…there is no setting the bells down on this! An evil little twist!