Play List:
- Lunatic Fringe. Red Rider
- Civil War. Guns n Roses
- Only The Young. Journey
- Thunderstruck. ACDC
- Mr. Brownstone. Guns n Roses
- Fantasy. Aldo Nova
- Only Time Will Tell. Asia
- Hungry For Heaven. Dio
- Breaking The Chains. Dokken
- Nobody Rides For Free. Ratt
- Bad Attitude. Honeymoon Suite
- Synchronicity II. The Police
- In The Air Tonight. Phil Collins
Warm Up:
Mobility drills-
- High knees x 25 yds
- Butt kicks x 25 yds
- High step toe touch x 25 yds
- Bear crawl x 25 yds
Workout:
1 mile run
-then-
5 rounds of
- Kettle Bell dead lift x 10
- Rope climb x 1
- Tire mountain climbers x 30 each leg
- Peg board climb x 1
- Box jumps x 10
- Ring pulls ups x 10
-then-
5 rounds of:
- Wheel roll out x 20
- Hanging leg raises x 20
- Incline sit ups x 20
-then-
- Hammer tire swings x 100
Cool down:
- Watch college football & crack open a cold one.
Workout developed by John Buck, owner/partner, Forge. LLC
Consult your physician before implementing any exercise or nutritional plan.
