HONEST POLITICIAN

Wow. This one really sucked. Massey and I basically did a third of this work out. These Mountain Athlete workouts are not 20minute crossfit workouts by any stretch.......

HONEST POLITICIAN

Obj: Strength/Power Endurance

Warm Up: 5 Rounds

10x Thruster (65#, 75#, 85#, 95#, 105#)

20x Situps

Training:

(1) Work up to 1RM Push Press

(2) 6 Rounds

3x Push Press @ 75-80%

20x Bench sit ups (like an atomic sit up performed

while sitting on a flat bench)

(3) 5 Rounds

5x "Mr. Perfect" @ 2x 24kg kettlebells

10x Ankles-to-Bar

(1x "Mr. Perfect" = 2-handed kettlebell clean and press, then put kettlebells down, crawl forward on your hands, do a perfect pushup, push yourself back to your feet.)

(4) 5 Rounds

30x Hippity Hop (15x each leg)

10x Alligator push up

1x 20m Rope Pull

Hippity-hop = stand beside a flat bench, put your left foot up on the bench, explode up and across the bench to full hip extension, switch feet in mid air, and land on left foot with right foot on the bench. Repeat the other direction. This equals 2x Hippity Hops.

Alligator push up = get to the push up postion. "Step" forward with your left hand, do perfect push up with hands offset. Next, "step" forward with your right hand, moving it up and past your left hand, do another perfect pushup. This equals 2x reps.