Best of 2016 SlaySessions

Well, it’s a new year, and I thought we should take a look back at some of the best workouts I’ve built and combine them into a super SlaySession… Bwahaha (my attempt at an evil laugh… don’t judge me).

Last year my saying was “Sweat is the fuel of life… Always be willing to grow!”

This year I pulled out an old one from the my database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.”

Warm-up

Arm Circles – (in T shape)
10 Circles clockwise, 10 counterclockwise, (arm straight above head) 10 circles clockwise, 10 counter. (twice) (from SlaySession #2)

Suicide Build ups – Start by going 5 yds, then 10, then 15, then 20 yds. By 20 yds you should be at full speed (thrice) (from SlaySession #6)

Fire Hydrants – 15 Each Leg
(twice) (from SlaySession #4)

Split Jack Forward – 15, 4 count (thrice) (from SlaySession #7)

SlayTime

Side Straddle Hop Burpees – 10 Traditional Burpees with a push-up and instead of the jump at the end you do a Side Straddle Hop, 10 sec break, (thrice) (from SlaySession #3)

Traditional Push-ups – (Pyramid Style) 8,9,10,11,12- then 12,11,10,9,8 for 100 total push-ups. (from SlaySession #1)

Freedom Leaps –
Start Leaping until you leap a total of 240 yds (the age of our nation). (from SlaySession #7)

Full Extension Bicycle Crunch – 10 reps (fivers) (from SlaySession #10)

Spiderman Crawls – No way you can do this 108 times. So just do 18 reps 6 times. (from SlaySession #16)

Don’s special add-on: (Note: only if able to)

Finish Strong Pull-ups – Pyramid style pull-up from 1 to 10 then back down to 1. Enjoy it my friends. Let me know how they go for you.

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