[SPRAWL42]

Round 1-

Tire Flips

63lb db clean and press

22lb med ball slam

clap pushups

20lb db throw


Round 2-

Spiderman pushups

Jump Pullups

Sledge swings

Recline pullups

Hand switch


Round 3-

22lb med ball squat

Tuck Jumps

20lb DB swing

Bear Crawls

Airdyne bike


Round 4-

Ground and POund

Run in Place and sprawl every 5 sec

Ground and Pound

Get ups with 20lb DB

Shots

1 min each exercise and 1 min rest inbetween rounds.

[Big Stan]

yeah, that is good shit. you just have to be able to keep the intensity up. i am sure i would blow my wad by round 3, but i could work my way into that.

[CLEANER]

i always get stuck at the tire flips. A ten speed bike tire gets heavy after a few tosses

[Aoshi1]

Originally Posted by CLEANER

i always get stuck at the tire flips. A ten speed bike tire gets heavy after a few tosses

Yeah, I always start thinking about how many more flips I have to go, lol. awesome workout though...and you are going all the way with it? I myself would prolly gas at 3, but I am gonna soot for the top. Thanks for the inspiration, I needed some change.

[TheOldVitor]

great workout, explosive strangth and cardio

[PureBreed]

e suicide

[thundersfury]

jajajaja

[hotcurlyweenie]

Did she say your gonna break my pussy?

Hahaha....yeah. Say goodbye to all your Sherdog friends, your gonna have to go now.

[BurritoGrande]

lol at the random porn video, wat the hell

[alimlila353]

thanks