• Thomas DeVietro

Shield Armor. By The GYMRaT

Day 1:

1. 5 rounds:

1 Turkish Get Up

10 Kettlebell Swings

2. 5 rounds: 1 minute rest between rounds

5x:

2 Double Kettlebell Cleans

1 Overhead Press

2 Double Kettlebell Squats

= 1 round

3. 5 rounds:

20 Push Ups

1 minute Brief Case Carry


Day 2: 60 minute walk, record distance, no added weight


Day 3:

1. Snatch Grip Deadlift- 10 sets, 3 reps, rest 2 minutes

2. Bench Press- 3 sets, 10 reps, rest 1 minute

3. 5 rounds:

Max Pull Ups

15 DB Rows L/R

15 Reverse Lunges L/R

15 Incline DB Single Arm Press L/R

4. 3 rounds:

10 Barbell Curls

30 seconds push up plank hold


Day 4: 60 minute walk, record distance, no added weight


Day 5:

1. 5 rounds:

1 Turkish Get Up

10 Kettlebell Swings

2. 5 rounds: 1 minute rest between rounds

5x:

2 Double Kettlebell Cleans

1 Overhead Press

2 Double Kettlebell Squats

= 1 round

3. 5 rounds:

20 Push Ups

1 minute Brief Case Carry





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