III

The Long Walk.

A free workout, every morning. Built for real garages, not commercial gyms. Show up, do the work, walk on.

Today, Tuesday, May 6

The Friday Furnace

Conditioning, full body, 35 minutes

A short, hard finish to the week. The pace stays even, the rest stays honest, the work stays the work. Built to be done in a garage with one bar and a kettlebell. No fancy machines, no excuses.

Warm-up

8 minutes

·Easy bike or row, 3 minutes
·World's greatest stretch, 3 each side
·Air squats, 15 reps
·Push-ups, 10 reps

Block A: Strength

12 minutes

·Trap bar deadlift, 5 sets of 5
·Rest 90 seconds between sets
·Build to a top set, then drop sets to 80%

Block B: Conditioning

12 minutes AMRAP

·10 kettlebell swings
·10 push-ups
·10 air squats
·200m run or 30s bike

Cool-down

3 minutes

·Walk it off. Drink water. Eat protein.

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