SPORT: W4W4 GameDay
It’s the last GameDay workout of the first phase. Hoorah.
“Goodbye, Michael” – Season 7, Episode 22
Why this episode?
I’ve made it through a lot of finales. Friends. Seinfeld. Home Improvement. Eastbound & Down. Derek’s death in Grey’s Anatomy. Tom’s death in the Blacklist.
But this… this…
After watching Pam hug Michael one last time, I needed a hug. Pam is crying. Michael is crying. I’m crying. Everyone is crying. It was bittersweet. So is this workout. The complexes will literally bring you to tears, but in the end, after looking back over what you have accomplished, you’ll see the juice was worth the squeeze. I love you, Michael.
The Challenge – Goodbye Michael:
- Barbell Complex – 6 reps (Suggested weight 135lbs for men and 105lbs for women)
- 400m Run
- Barbell Complex – 12 reps (Suggested weight 115lbs for men and 80 lbs for women)
- 800m Run
- Barbell Complex – 15 reps (Suggested weight 95lbs for men and 65lbs for women)
- 1200m Run
*The barbell complex consists of 4 exercises: deadlift, barbell row, push press, and the squat. For the first complex, you’ll perform 6 reps of the deadlift, then immediately perform 6 reps of the barbell row, and then 6 reps of the push press, and finish with 6 reps of the squat. You’ll use the same weight for the entire complex, only decreasing the weight after each round.
How did you do?
- Varsity – Under 30 Minutes
- Division I – Under 25 Minutes
- Pro – Under 19 minutes
- Olympic – Under 14 Minutes
- Not Human – Under 10 minutes
