Test your Physical & Mental Strength with this Dynamite Combo!!

If you have some time on your hands and want to try out something fun then give this little' heart elevating' sweat draining, Energy vampire workout a run through!!

TEMPO - EXPLAINED:

Tempo is a way to control the rate at which an exercise is performed. It refers to how much time the muscle spends under tension in the isometric, eccentric, and concentric portions of the exercise. Manipulating tempo can change the complete intent of the training program. 

HOW TO READ TEMPO:

An example is 40X0 or 2011. The First number (as in 40X0) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise. The Third number (as in 40X0) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight.

Warmup

2 Rounds:

W1) 90 sec row

W2) 8 Walkouts to side plank

Main workout:

A1) Back Rack Knee Over Toe Split Squat

(TEMPO) 2010; 8-10/Leg; rest 60sec x 3 Sets

A2) Supinated Strict Pull Up

(TEMPO) 2110; 6-10reps; rest 60sec x 3 Sets

B1) Cyclist Front Rack KB Squat

(TEMPO) 2111; 8-10reps; rest 60sec x 3 Sets

B2) Pendlay Row

(TEMPO 3001; 8-10reps; rest 60sec x 3 Sets

C) Conditioning 

7min AMRAP
8 Cal Skierg
12 Walking Lunges
6 Gorilla Rows 24/16kg

Complete it and let me know what you think.