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Train Like Mike 8.3.17

EQUIPMENT
Barbell and weights
Assault Bike
Med. ball
Pull up bar
Kettle bell

NOTE FROM MIKE
This is going to be fun. If you do not have an assault bike, use a rowing machine. Conditioning on conditioning today. Get loose, buckle up, and let it rip. Record times for both parts as separate workouts. Scale weight as necessary.

WORKOUT KEY
m = meters
AKBS = American kettle bell swings

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MIKE’S WORKOUT
Time Required: 75 minutes

FOR FREE

ADVANCED
For Time
40 Calorie Assault Bike
40 Squat Cleans @ 135/95 lbs.
40 Calorie Assault Bike
40 Wall Balls @ 30/20 lbs.
40 Calorie Assault Bike
6′ rest
5 Rounds for Time
200m run
6 bar muscle ups
12 AKBS @ 70/53 lbs.
INTERMEDIATE

For Time
30 Calorie Assault Bike
30 Squat Cleans
30 Calorie Assault Bike
30 Wall Balls @ 20/14 lbs.
30 Calorie Assault Bike
6′ rest
5 Rounds for Time
200m run
6 chest to bar pull ups
12 AKBS @ 53/35 lbs.
BEGINNER

For Time
20 Calorie Assault Bike
20 Squat Cleans
20 Calorie Assault Bike
20 Wall Balls @ 20/14 lbs.
20 Calorie Assault Bike
6′ rest
5 Rounds for Time
200m run
6 pull ups
12 AKBS
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Legit.

-Mike