SeaLab Fitness

Short day, convinced the woman to go with me. Warmup Stair climber 10 minutes Superset 5×10 BB glute bridge/DB RFESS 155#/45#DB’s Superset 5×10 Front squat/stiff leg 4in deficit deadlift 155#/135#

Short but sweet one today I got shit 2 do Dynamic warmup 15 min stair climber Then: TEABAG YOUR BUDDY TONIGHT from 4Horsemen EMOM for 20 min: 2 DL @225# 3 burpees Deadlifts for Dwayne total: 20,250#

Stair climber warmup Dynamic shit Shoulder mobility stuff 5 rounds, no rest other than walking back and forth: 10x DL @225# 10x BB bench @155 Then: Louder Than 10 from 4 horsemen: 5x ball slam @20# 10x pushups 15x KB swing @70# No rest, 11… Read More

Job interview today. Lil gym sesh beforehand at the hotel. 10 min incline treadmill walk 4 rounds: 10x DB thrusters @45# 10x pushups 10x DB RFESS @45# .25 mile run

Short but sweet lil pre thxgiving slammer Dynamic warmup Stair climber 5 rounds rest as needed but as little as possible between rounds. Don’t let go of the barbell. 5 deadlifts 5 bent over row 5 hang power clean 5 front squat 5 back squat… Read More

10 min stair climber Sex Panther from 4Horsemen: 5x through: 5 power cleans @155# 5GHR 5x through: 5 power snatch + OH squat @95# 5 DB snatch each arm @50# 5x through: 20 kcal on air assault bike 5 Turkish getups each arm @40#

3 rounds 3min stair climber 15 pushups 10 rounds, 30 sec rest between rounds 4 BB bench @155# 6 pull-ups 8 pushups 10 rounds no rest between rounds 5 tire flips 10 back squats @110# 200m row sprint Sauna

3 rounds Stair climb fast pace 3:00 KB stuff 4 rounds 40 yard weighted sled push 10 thrusters @100# 10 MB slams @20# 400m run 1:00 rest

10 min treadmill walk 3.3 speed, 12 elevation Repeat 5x: 15 KB swing @62# 200m row 15 pushups 200m row 15 KB goblet squat @62# 200m row 10 pull-ups 200m row Rest 1:00 Then: 10min stair climb Sauna