Workout 1: Functional Training

07/10/12

Warmup 10 minute walk 4.0 mph, no incline

Body Squat x 20
Heavy (battle) Ropes:
- Alternating Waves 30 seconds
- Double Waves 15 seconds
- Big Slams: 15 seconds
Overhead Squat (95) 15, 10, 6
Pushups x 20
Situps x 20
Rope Pulleys x 8, 6, 6
Pulls/Chins x 10
Ring Dips x 10
Repeat this series of exercises x 3. Overhead squats and rope pulleys had descending reps for each set.

Monkey Bars (back and forth, up and down) x 2

Most of this is done on the Purmotion FTS (functional training system). I love this thing! I wish it had a taller center tower for Rope ascents. You can kinda do an ascent by wrapping the rope around a higher pullup bar, but you have to do an "L" climb, upper body only. It's just not the same. The monkey bars and the ropes are hard work and a lot of fun!