Tuesday Sept. 20/11

A. 8-10 Rounds of:

- 5 Pullups/Chinups- preferrably strict at body wt. or with a bit of foot assistance, no kipping.

- 10 Goblet Squats- use KB/DB that you figure you could do for about 15 reps if fresh.

- 15 Situps- throw your hands to come all the way up.

- 60s rest

B. One Arm Farmer Carry- Heavy; 3-5 sets of 60s work: 30s rest after 2nd arm.

Grab a heavy DB or KB with your least dominant side and go for a 60s quick walk, switch hands immidiately and do another 60s, 30s rest.... repeat for a total of 3-5 times. Key is to pay attention to yourself, if you feel your core failing after a few rounds then stop there- be sure to give the same amount of stimulus to both sides.

If the movement is technically no problem for you then you can increase your speed.

The idea with the 3 movements together would be that you push it at around 80-90% effort to earn your rest periods. Keep wt. the same for all sets and if you find yourself crashing early then stop at the end of the next round, do not decrease wt. unless this happens in the first few sets. You can increase the weight if you feel the need.

Be cool like this guy... with only one though. Remeber, it is always easier to build your weight rather than find out it is too heavy. Be smart and make sure you listen to your sides/back, if there is any question about the wt. being too heavy then lower it before you even pick it up. You can always walk faster if needed, and there is always another workout to go heavier!