Workout: Barbell Complex

"How Heavy?" - Taken at The Runner's Shop, Manhattan, NYC

Warm Up: 2000m row

3 sets of: Barbell Lifts (select a weight between 30kg to 50kg, and use for all exercises).

6 x Deadlift

6 x Hang Clean

6 x Upright Row

6 x Front Squat

6 x Back Squat

6 x Push Press

6 x Bench Press

6 x Overhead Squats

Finisher:

30, 20, 10 reps of Medicine Ball Pushups

(alternate one leg version), i.e. 1 rep right leg off the ground, 2nd rep left leg off the ground and so-on.

20 Minute Workout (Crossfit) - "Cindy"

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

I completed 11 rounds, Cindy is a great example of a metabolic conditioning workout from Crossfit, one of my favourites.