When there is no enemy within, the enemies outside cannot hurt you.
African Proverb
Warm Up
Bottom to Bottom Tabata Squats 8 rounds
then...tabata abmat situps vs jump squats
Sprints, outside 15X
"Death by Kettlebell Swing" Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
Bar Burps
10 Barbell Burpee Clean & Press
20 reverse crunches
Pushups....50 men, 25 women
2 medium roma tomatoes, cubed
1 1-pound English cucumber, cubed
1/2 medium red onion, cubed, or 4 scallions, finely sliced
3 tablespoons finely minced fresh, flat-leaf parsley
Juice of half a lemon
2 to 3 tablespoons olive oil
1 1/2 teaspoons sumac powder
Salt and pepper, to taste
You can either toss all of the vegetables in one large bowl, and pour over it the parsley, lemon juice, olive oil and sumac mixture you whisked separately in a small bowl, or if you’re in a hurry just toss everything all at once.
Other additions: 1/2 to 1 cup crumbled or cubed feta, 1 bell pepper, cut into cubes, 1 15-ounce can of chickpeas, rinsed and drained, 1/2 to 1 cup coarsely chopped olives, 1 to 2 tablespoons finely minced mint or dill.
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HAVE A STRONG DAY!
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