Everyone loves a good Workout In a Box. I trust that this one will be good.
Start at Vanquisher AO
Run the mile to the Mighty Jungle AO aka St Marks Church. Stay on the sidewalk and bring a headlamp if you have one.
Start round 1:
– 10 pull-ups
– run from p/u bars along the back of the parking lot and around the parking lot island and back to pull-up bars along the adjascent lot. Think of a race-track shape. You will find a bunch of cinder-blocks.
– 20 cinder-block merkins
– run around the p/u bars along the back of the parking lot and around the parking lot island and back to the cinderblocks. Keep the counter-clockwise route…think of a race-track.
– 20 cinder-block shoulder presses
– run…
– 20 cinder-block swings. Like a kettlebell swing but with cinder-blocks. Pivot at the hip, don't squat. cinder-block should go eye-level and then back down. You lose effectiveness of the swing when you swing it above your head.
– run
– 20 cinder-block dips
– run
***end of round 1***
– repeat for 5 rounds starting with p/u's and ending with dips. At 6:05 we head back to Vanquisher AO. If you can do more than 5 rounds, great. Go for 6 or more…just keep going until 6:05 and the run back to Vanquisher AO.
Looking forward to it men! Aye, GG