A Workout For Rusty And Everyone Else…

Warm up 5′ running, biking or EFX then do some warm up exercises to get your muscles especially your back and legs ready for a good workout.

Start the timer and go as fast as you can with minimum rest – the 400M run should be a sprint, the faster you go the better your finish time.

If you cannot run then replace the 400M with 3′ on the bike or the Elliptical machine. Try to keep your RPM high, for better results.

21 deadlifts heavy
400M run

21 KB swings
400M run

21 OHS
400M run

21 burpees
400M run

21 pull ups chest to bar
400M run

21 box jumps
400M run

21 DB squat cleans
400M run

If you need any more tips or explanation for the exercises or the way to perform them please do not hesitate to drop me a line.

Have fun 🙂