Insanity: doing the same thing over and over again and expecting different results. Unknown
Warm-up 3 sets Crab walk x 20m Hawaiian Squats x 5 reps each side Static Jefferson Curl x :30 hold Partner Natural Leg Curls x 5 reps then 5 sets Heavy Deadlifts x 2 reps Prone Shoulder External Rotation x :30 Headstand or Tripod x :30 Then Set a clock for 20 minutes. Odd: Run 200m/150m Even: Unbroken DB Deadlift x 10 reps + Box Headstand Push-ups x Max reps - Scale with Seated Shoulder press if you need.

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