Cue up some Flo, get it thumpin’.
“Pull the pillars down”, and “Pick up the f*#king ball!”
This is a power-endurance workout. Warm up; first rep at 100% intensity. The hot, bubbly, disorienting vomitorium between anaerobic/aerobic…
***That feeling somewhere around “Am I doing a 5rd met-con or did I just have 2 Arby’s Beef n Cheddars and 9 Schlitz Tall Boys?”
The pathway…too long for anaerobic to handle, too high intensity for aerobic to handle. High intensity for as long as you can hold it.
1 minute Assault Bike (high rpm)
10 Slam Ball (slammer ball)
24 Battle Ropes (alt l/r)
**after 5 rds, rest 3 min, end w/ Tabata Assault bike
15 minutes stretching
*Now, treat yourself to an icy cold one.