30/30

30 seconds of work followed by 30 secs of rest:

KB swing (53/35)

sledge hits

mountain climber

KB C&P (R)

KB C&P (L)

jump rope

"Don't call it a comeback"

Good morning everyone! I have been sidelined with a back injury for the past 12 weeks. I was out of work and only managed three small training sessions in during that period, (besides a 250 bike ride from D.C. to NYC). It is important for anyone to be smart after a long layoff especially after an injury. Being the madman I am, I usually have the tendency to jump right back in with both feet, throwing all caution to the wind, not smart! During this beginning period of training after a long layoff, your body is highly susceptible to injury. It is important to train "smart" and not push it too hard or too fast. If you are not careful you could tweak the old injury or worse, create a new one. Remember, physical training is not a "sprint", it's a "marathon". See ya out there! Robb

"Slow Start"

5 rounds (no time limit)

5 pullups

5 ringdips

5 back ext. (10lb)

5 knee to elbow

5 abmat situp

5 x 500m row