"The spirit, the will to win, and the will to excel are the things that endure. These qualities are so much more important than the events that occur." 
-Vince Lombardi


Friday, 20December2013



Get As Far As Possible in 10 Minutes:

1 Burpee Pull-Up, 2 Handstand Push-Ups, 3- 1 handed Push-Ups (Each Side)

2 Burpee Pull-Ups, 3 Handstand Push-Ups, 4- 1 Handed Push-Ups (Each Side)

3 Burpee Pull-Ups, 4 Handstand Push-Ups, 5- 1 Handed Push-Ups (Each Side)

4 Burpee Pull-Ups, 5 Handstand Push-Ups, 6- 1 Handed Push-Ups (Each Side)

Continue to add reps each round, getting as far as possible in 10 Minutes.


Then 6 Rounds, Adding Weight each Round

5 Deficit Speed Sumo Deadlifts (60% of your 1RM)

8 Plate Around Head (Each Side)

4 Hang Cleans

8 Dragon Flags

8 Iso Rows (Each Side)

15 Dumbbell Incline Bench Presses

50 DoubleUnders


Contact: NEVERsate@Gmail.com            -dieEMPTY-