Harder to Kill: December 13, 2016

American Grit Fitness is designed to make you harder to kill.

We combine old-school weightlifting with new-school strength and conditioning principles in order to maximize your time spent inside (or outside) the gym. You'll squat, run, jump and throw weight around to ultimately become a faster, fitter you.If it's your first day here, jump in and hit the workout, or start from Day 1 of this cycle. Either way, you'll see strength, speed and stamina gains.Note: Thursday and Sunday are rest days. There will not be a workout posted on those days.

Tuesday, December 12th, 2016

• Warmup: 400m run or 500m row
• Strength:
• 3-3-3-3-3 BB shoulder press, increasing in weight
• 3-rep max weighted pullup, as heavy as possible
• 2 sets of 20 good mornings
• Conditioning:
• Exercise bike intervals:
• 10 rounds of :30 hard and :30 moderate pace. Set the display to track revolutions per minute and on the "hard" intervals keep your RPM's high, and on the "moderate" interval time take 10-20 rpm's off of that. For example, if a hard pace for you is 90 RPM's, do that during the harder interval, then back off to at least 70 RPM's, but no lower.
• 3x15 hanging leg raises
• 3x50 flutter kicks

https://youtu.be/AcoCFvvJ_T0