100 reps “GYAOTG*”
50 Weighted (KB, DB, sandbag, mace)
Intersperse weighted/ unweighted sets in any increment you choose.
Choose an ambitious weight- baseline 35lb. W, 55lb. M
5-5-5-5 DB Pushup row @ 3/4 BW (combined DB weight)
*Our “Get Your Ass Off The Ground” movements begin and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees. They include rocking chair, elevator, and hip-up (a cross between the two).