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DeSapio 10-8-18

Columbus Day grinder. Did this one with a buddy who not only shares my love of self destruction, but has mastered it. He critiqued/tweaked what I thought would be a good workout and turned it into this. He is very big on changing your plane of work throughout a workout.

3 Rounds: He started on one circuit and myself on the other. Roughly 1 min breaks in between switching. 1 round = both circuits

Tire Flips x 10

Sledgehammer to tire x 25

Burpees x 15

Pull-ups x 5

Goblet Squat w/ 35lb KB x 15

Windshield Wipers x 25

Tire Flips x 10


Squat Jumps x 10

Ball Slams w/ 20lb ball x 25

Push-ups x 15

Chin-ups x 5

Glute Bridge x 15 single leg or x 20 using both legs

Soloman Mountain Climbers x 25

Split Squats/Jumps x 10 (5 each leg)


Finisher: 3 Rounds. One person rests while the other goes length of ~25 yards then immediately switch.

Med Ball Squat and Toss w/ 20lb ball

KB swing/reverse overhead toss w/ 35lb KB

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