It was a very chilly 8 to 12° morning, but the guns we blazing regardless. Another on of Sensei’s we’ll designed upper body workout.
Warm Up
-
- 800m (½ mile) @ Easy pace or 150 Side Straddle Hops – Conversational pace and can breath out of your nose only.
- 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side
The Gun Show
It would benefit you to have two to three different weighted coupons, kettlebells, and/or dumbells (light, medium, heavy) for this workout. This workout is all about working on your upper body (Guns) and core (Abs). If you combine this one with the Spartan Race Ready Workout Below, you will have an awesome whole body workout, or this can be used to give your legs a rest day.
Pull Round- 3 rounds
Pull-ups -can use a weighted vest or a weighted rucksack for added challenge
6-12 reps
Curls- medium coupon
8-10 reps
Hanging Knee-ups or Legs Straight
10-15 reps
Push Round – 3 rounds
Merkins -can use a weighted vest or a weighted rucksack for added challenge
8-12 reps
Coupon Overhead Presses
8-12 reps
Dips -can use a weighted vest or a weighted rucksack for added challenge
10-15 reps
Push Pull Core Round – 3 rounds
Coupon Alternating One Arm Rows- medium coupon
8-12 reps
Dry Docks -can use a weighted vest or a weighted rucksack for added challenge
8-12 reps
Sit-ups with coupon- light coupon
15-20 reps
Partner Finisher Round – 3 rounds (If you don’t have a partner, use a wall, bench or modify)
Mosey to the football field
Wheelbarrow Hand Walks or Weighted Bear Crawl -use a weighted vest or a weighted rucksack for added challenge
25 yards
Plank and Merkins- Partner holds the plank position and you have feet on partner’s back in merkin position
15-20 reps
Plank and Dips- Partner holds the plank position and you have feet on partner’s back in dip position
15-20 reps
Snaked the bleachers 3xs
Indian Run with 2 burpees from the back
COT
Praises and Prayers for All Pro Dads, Health and wellness over our families, staying safe during exercise. Know your limits! Prayers for leading us not into temptation.