So… I had a 3% thumbs down to 97% thumbs up for my last workout. That tells me I need to make it harder… Game On! Sweat is the fuel of life… Always be willing to grow!
Warm-up
Sun Gods – 20 four count to the side palms down, 20 to the front palms up, 20 to the sky palms in ( Twice)
Side Straddle Hops – 25 four count (Four Times)
Stationary Squats – 30 (Twice)
Butt Kicks – 50 yards (Twice)
Inch Worms – 20 yards (Twice)
SlayTime
100 yd Sprints – 10 of them with a 30 sec break between each one
Star Jump Burpees – 15 four count Burpees with a Star Jumper at the top (Three Times)
Full Extension Bicycle Crunch – 20 reps (Five Times)
8 Count Body Builders – 15 reps (4 Times)
1/4 Mile Sprints- Start the first lap at 70%. Increase your speed by roughly 5% every lap until your last 1/4 mile is at 100%. Take a 2 min break between each lap
Not Done Yet Pull-Ups – 3 max sets
Donnie’s Death March – Walking lunges the length of a football field with a 30 pound kettle bell or weight above your head (be careful not to drop it) (5 Times with a 45 sec break between)
Don’s special add-on: (Note: only if able to)
No need for a special add-on this week, because if you can do this and have energy left you either cheated or are on my level. Either way you’re done.
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