Brutal Revenge

Well, I've been a slacker. And I apologize. Took Friday and Sunday off, but managed to go hiking Saturday. That means today needs to be fierce, effective, and powerful. Yes, it will be a workout to be remembered!  And frankly, I am excited. The days off can actually have a positive affect. Allowing sufficient time for out muscles to regrow from the isolation workouts of last week. I hope this workout today offers you a full body punishment, complete with a total calorie and fat burning monstrosity!!!!

** ETF means - each till failure.  Do each tri super set 3 times then move on **

1. 500 meter row

2A. Pullups: ETF
2B. Clapping Pushups: ETF
2C. Dumbbell shoulder swing: ( 20, 15, 10) - increase weight each time

3. Go on the stair master for 3 minutes

4A. Tossing Dumbbell Squat
4B. Bent Over Row to Dead Lift
4C. Lunge Twist

5. 500 meter row

6A. Clean and Press
6B. 180 Jump Squat
6C. Pushup to Plank to Dumbbell Move

7. Stair master 3 minutes

8. 4 - 1 minute full out sprint on treadmill. Light jog for 1 minute between each. (so 8 min total on treadmill)

9. 10 Burpee to Pullups

10. 10 Get-ups (roll all the way down on your back, then swing forward and pop up)

11A. Dumbbell Curls: grab weight 70% your max then ETF
11B. Overhead Tricep Press: grab weight 70% your max then ETF

Only quitters quit