Bishop 11-19-19

OTF with the wife


5min run for distance (held 6:30 for 2min, 6:00 for 2 min, 5:30 for 1 min)

2.5min base (7:00) pace

3min push (6:30) pace

2min base pace

90sec push pace

90sec base pace

30sec All out (5:00) pace


All under 1:50/500m pace

800m + 20 MB ground to press

2x 400m + R1 20 MB GP, R2 10 MB GP

2x 200m + R1 20 MB GP, R2 15 MB GP


2 rounds

10ea alt shoulder press @ 30#

10x KB swing @ 60#

10x scissor crunches

2 rounds

20x push ups

10x jump squats

10x leg lifts

Filed under: bishop, Workouts

About the Author

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I am here to blog my fitness routines to the letter while doing my best to share my observations and suffering. I will be posting my exercise's weights and times along with my body weight. As a personal rule, I try to finish all my lifting routines as fast as possible as I like to keep my gym time under an hour. Please join in on my journey to escaping the office body and building one made of Iron.