Was in Chicago a week or so ago. Ate at a great little sports bar. A kind gent named Mike showed me some kindness with this awesome Jimmy Green’s T-shirt. How cool is that?
The plate pusher was the timer this time. We did each station until the plate pusher completed a “suicide” sliding that plate around the floor. Wasn’t too much fun!!
Keg Push Up/Press/Burpee
Hanging Push Ups
Bulgarian Bag Squats
The tough Synergy Athletics Protocol!!
Hate it and love it. Thanks Joe!!
You “rest” in the up postion.
- Minute 1 – 1 every 5 seconds
- Minute 2 – 1 every 10 seconds
- Minute 3 – 1 every 15 seconds
- Minute 4 – 1 every 20 seconds
- Minute 5 – 1 every 15 seconds
- Minute 6 – 1 every 10 seconds
- Minute 7 – 1 every 5 seconds
Nothing fancy here.
Hell, only reason we did them is we had some time left.
Leg Raises 100