Hey Gents here is a solid beat down courtesy of Carrier! Enjoy and Stay Safe!
3/31 preblast: 1 mile warm up run Grab a coupon of your choice: kettlebell, large frying pan, Hard back dictionary (a book of definitions for the younger pax), or dumbbell. Stretch 5 min: Windmills, Grapevines, Arms and Shoulders - whatever works for you Right Arm Snatch with coupon in right hand - take weight from ground to your right shoulder 10x Immediately followed by Overhead Press with coupon 10x Immediately followed by Squats with coupon at shoulder 10x Immediately repeat previous 3 sets of 10 reps with Left Arm 1 minute rest then do above to 8 reps, 6 reps, 4 reps, 2 reps with 1 minute rest after 8 and 6 reps but not between 4 and 2
10 minutes of swings with your coupons: do 12 swings then rest for balance of each minute.
Run wrap up mile or whatever distance to stay under an hour.
Did this with 30 lb coupon 3 days ago and still feel it. Will be doing it tomorrow again, but running a 10k in the morning with a shield lock, so may be midday in the rain when I get to it.
Carrier