First time? Check out the Training Guide
Good morning my fellow neo-Gastonists. Let's fire up the guns.
A) Run or Row
1 min max effort
1 min 50% effort
x5 (10 min)
B) Plyo Push-up
*Rest 30 sec between sets
C1) Incline Dumbbell Bench Press
*Bring your head off the bench to engage upper pecs better.
C2) Incline Dumbbell Seal Row
*Get a good rhythm going between transitioning from the incline press to the seal rows and back. Try to minimize your rest time today, even if weight takes a hit.
D1) Sir Charles Lateral Raise
D2) Floor Dumbbell Pullover
2x1 min of reps
E) Decline Sit-up
Accumulate 50 reps in as few sets as possible
1. 10 second - 1 min Cold shower first thing upon waking. As cold as you can get it. NO HESITATION GETTING IN!