“All know the way; few actually walk it.”—Bodhidharma

Today, we are building your muscular endurance. For the greatest training effect use light to moderate weight and aim for perfect form and control with each repetition. All you need is a sandbag. Make your own or purchase a set of durable Spartan Pancakes. For a greater challenge keep your rest time to 1 minute or less between sets.

Warmup

Dynamic warm-up Burpees 2 x 20 Bear Crawl 2 x 25 yards

Main Set: Strength Circuit

Push-Ups 4 x 10-15 Bent Over Row 4 x 10-15 Skull Crushers 3 x 10 Rest 1 minute

Dips 3 x 10-15 Upright Row 3 x 10-15 Hanging Leg Raises 3 x 5+ Rest 1 minute

Pull-Ups 3 x max Rest 1 minute

Plank 3 x 40 seconds - 1.5 minutes Rest 1 minute

Cool Down

Stretch and Foam Roll

Beginner Version: Reduce Rep Count Advanced Version: Increase Rep Count and/or resistance

Next Workout: ATHLETICISM: July 11, 2017