14th workout of the year, 2/15/2012.

Music: AC/DC.  T-shirt: Jimmy Green’s Bar and Grill.

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?

Thanks Mike!!

First: 12 Station Circuit

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!!

Battling Chains

Plate Push

DB Curls

Keg Push Up/Press/Burpee

Ab Pullins

Hanging Push Ups

KB Swings

Hamstring Ball Pullins

Keg Shoulders

Jump rope

Inverted Rows

Bulgarian Bag Squats

Second: Push Ups

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

Third: Core/Abs

Nothing fancy here.

Hell, only reason we did them is we had some time left.

Crunches 100

Leg Raises 100

Video:

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