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Train Like Mike 8.26.17

EQUIPMENT
Barbell and weights
Climbing rope
Concept 2 erg
Pull up bar
Med. ball

NOTE FROM MIKE
Red Bull High Stakes race today, so needed to get in a quickie. Dear LORD was this brutal. Great way to kick off the weekend. Quick bit of strength in there with some bench press and legless rope climbs and then 21 minutes of work. Do your best to keep the wall balls and toes to bar unbroken. WOOF!

WORKOUT KEY
EOMOM = every other minute on the minute
BB = barbell

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MIKE’S WORKOUT
Time Required: 75 minutes

Focus: Upper body strength

  • 12′ EOMOM
    • 6 BB bench press @ 75%
    • 2 Legless rope climbs (10 ring rows)

BE HUMBLE

ADVANCED
Every 3′ for 21′, complete:
25 wall balls @ 20/14 lbs.
10/8 calorie row
10 toes to bar
INTERMEDIATE
Every 3′ for 21′, complete:
20 wall balls
10/8 calorie row
10 hanging knee raises
BEGINNER
Every 3′ for 21′, complete:
15 wall balls
10/8 calorie row
8 hanging knee raises
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Enjoy the weekend!

-Mike