Thomas DeVietro
Shield Armor. By The GYMRaT
Day 1:
1. 5 rounds:
1 Turkish Get Up
10 Kettlebell Swings
2. 5 rounds: 1 minute rest between rounds
5x:
2 Double Kettlebell Cleans
1 Overhead Press
2 Double Kettlebell Squats
= 1 round
3. 5 rounds:
20 Push Ups
1 minute Brief Case Carry
Day 2: 60 minute walk, record distance, no added weight
Day 3:
1. Snatch Grip Deadlift- 10 sets, 3 reps, rest 2 minutes
2. Bench Press- 3 sets, 10 reps, rest 1 minute
3. 5 rounds:
Max Pull Ups
15 DB Rows L/R
15 Reverse Lunges L/R
15 Incline DB Single Arm Press L/R
4. 3 rounds:
10 Barbell Curls
30 seconds push up plank hold
Day 4: 60 minute walk, record distance, no added weight
Day 5:
1. 5 rounds:
1 Turkish Get Up
10 Kettlebell Swings
2. 5 rounds: 1 minute rest between rounds
5x:
2 Double Kettlebell Cleans
1 Overhead Press
2 Double Kettlebell Squats
= 1 round
3. 5 rounds:
20 Push Ups
1 minute Brief Case Carry
