Bad Man Training – Cleaning the Fat Right Off

This might be fun… or awful. Who knows.

The Workout

1. Groups of 3 – Countdown to 1 repetition or 20 minutes

1. Clean and Press – 10 reps*
2. Goblet Squat – 10 reps
3. Pushups – 10 reps

*Do not change the reps. Every set is 10 reps.

2. Groups of 3 – 20 minutes

1. Deadlift 8 reps
2. Spin Bike Sprints 10 seconds warmup, 15 seconds sprint

3. Ab Circuit

• Top Half Crunch
• Bottom Half Crunch
• V Ups
• Sprinter Situps
• Plank
• Side Plank
• Side Plank