Weekly Workouts (1/20-1/27)

Sat: Stayfit 305 workout with my dude Alvin Davie from The Box Miami boxing gym. Dope one hour workout with boxing form work thrown in. Crazy cardio day.

Sun: Rest Day.

Mon: Warm up: 1 mile run

into:  1 min max burpee over the bar (I got 30)

Then: 1.6 mile assault bike, 20 back squats (95 lbs);  10 pull ups (baseball grip)

1.5 mile assault bike, 20 back squats, 10 pulls ups (rings)

1.6 mile assault bike, 20 back squats, 10 pull ups (bar grip)

1.5 mile assault bike.

Stretch.

Tues: Rest day/ Media Night.

Wedns: Warm up: 1 mile run

into: 1250m row, (3) 10 hang cleans (95 lb bar), 10 air squats

1250m row, (3) 20 fast feet touches on a medball, 10 medball oblique slams

1250m row, (3) weighted step ups (95lb bar), 15 butterfly sit ups

1250m row, 12-9-6-3-6-9-12 russian kb swings (35 lbs), push ups

Thurs: Rest day/ moving my house around.

Fri: warm up: 1 mile run

Into: A running clock:

minutes 0-7: 1000m row then AMRAP 7 over the dumbbell burpees, 30 dubz

7-14: 75 wall balls then AMRAP 7 over the dumbbell burpees, 30 dubz

14-21: 1000m run then AMRAP 7 over the dumbbell burpees, 30 dubz

21-28: 75 DB walking lunge then AMRAP 7 over the dumbbell burpees, 30 dubz

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