Mike will be leaving us again for another elaborate 2 week vacation to God’s nowhere.. However he did PR yesterday with a 3 Rep Max at 435 lbs.. This dude has been putting in his time and seeing some drastic results in his strength.. That is Why we have dubbed him “Megatron”…

Nice To Be Outside Again…

Mobility Warm-Up:10 reps of each movement:
Spiderman Lunge
Lunge and Twist
Hip Openers
Hip Flexor Stretch on Box(10 each leg)
Leg Kicks

Active Warm-Up:
Row 500 m
3 Rounds at steady pace of:
Bear Crawl x 20 m
Deadlift x 10(lightweight,concentrate on form and technique)
Squats x 15(Slow and Steady, Take 3 seconds to get down into full squat position)
Kipping Swings x 7

Workout of the Day:
Back Squat 5 sets of 3(3-3-3-3-3)
Rest 2:00 Minutes
Ring Push-Ups x 12-15 reps(Advanced) or Full Range of Motion Push-Ups x 15(Beginners)
Rest 3:00 Minutes
AMRAP Box Jumps x 2:00 Minutes @ 20 inches
Rest 5:00 Minutes
3 Rounds for time of:
Deadlift x 12 @ 60% of 1 Rep Max
Run 400 m