City Park Workout

At City Park w/Shamus & Brandon

 
 

Warm Up:

J.M.

Swing / Goblet Squat & Press

16kg - 10R/L x 3 sets

 
 

Workout:

Complex

Mil. Press 5 R/L w/28kg

OAJ 5 R/L w/28kg

Rest 1:30 & repeated 4 times.

 
 

Rest 3:00

 
 

DFS / Farmers Walk (1 arm)

*8 squats w/2-20kg

*Walk 50 yds w/28kg in right hand, then back with left.

*did 4 rounds of this

Double Farmers Walk: 2-32kg x 100 yds. X 1

 
 

Tire Pulls:

Tire w/20kg x 35yds (2 forward pulls)

w/24kg x 35yds (1 forward)

w/24kg x 35yds (backwards: this blasts your quads, specifically!)

w/28kg 1 forward & backwards

w/32kg 2 forward

**these were done ladder style; I went, then Shamus, then Brandon

*this was one of the best workouts we've done. Up until the tire/bell pulls, the intensity level was very moderate, but consistent, which was nice. I could have done a little more, but I think stopping where we did was a good thing too. Excessive fatigue shouldn't be a problem tomorrow; hopefully.