Lance Armstrong @lancearmstrong and Brian Shaw @shawstrength are absolute monsters at everything athletic, both are also insanely competitive. And surprisingly both perform well in areas outside of their particular expertise.
Workout
Warm up:
Hip mobility
Core
Squat and lunge complex
CNS activation ball slams KB Swings
Workout 1:
Round 1
5 KB snatches 24K
10 KB Clean and Press 24K
100m Row
Round 2
5 KB snatches 24K
8 KB Clean and Press 24K
200m Row
Round 3
5 KB snatches 24K
6 KB Clean and Press 24K
300m Row
Round 4
5 KB snatches 24K
4 KB Clean and Press 24K
400m Row
Round 5
5 KB snatches 24K
2 KB Clean and Press 24K
500m Row
Workout 2:
Round 1
7reps of Clean, Front Squat, Press
5 Burpee Jumping Pull-ups
Round 2
5reps of Clean, Front Squat, Press
5 Burpee Jumping Pull-ups
Round 3
3reps of Clean, Front Squat, Press
5 Burpee Jumping Pull-ups
Finisher:
Team of 3
100m Broad jump
100 calories on BikeErg
100 Wall balls 20lbs
Only one person can work at a time.
Great program by my brother @juannit_247 at @onnitgymatx
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