Workout of the Day - Handing My Own Ass On A Platter

Despite the fact that I was woken up twice in the middle of the night by my dog who had to "take care of her business" outdoors, I woke up feeling great and ready to take on the day. The way I see it, the way you take on your day will be dictated by the mindset you create from the get go.

My friend, personal trainer and strength coach Travis "TJ" Jones said it best by saying, "If you take it on starting slow, starting sluggish, not feeling good, then that's how your day is going to become!" 

With that being said, what better way to supplement a great start to my morning than by adding in a workout that's guaranteed to make you feel AWESOME X 10! This workout was one of those that most people would look at and dread and possibly ask, "Is there something else I can do instead?" My answer to that - "NO! Suck it up and get it done!"

This workout is one that I call "Handing My Own Ass On A Platter", cause quite simply.....that's exactly how I felt afterwards!

So stop whining, make no excuses, swallow that "Man Up" pill, tie up those shoe laces, and get ready to as my friend, strength coach and fellow colleague Robert dos Remedios says....

So here it is....


Handing My Own As On A Platter

Instructions: Perform the following exercise sequence as noted below. Keep the rest time at a minimum - 10-20 sec. or less between exercises 

Dynamic Warm-Up - Walking Lunges, Lateral Lunges, Cariocas, Inch Worms/Walkouts, Bear Crawls, High Knees, Squat to Stand


1A) Concept II Row - 300 meters (as fast as possible); sub by doing TRX Rows x12
2A) DB Push Press x 12/side
3A) Burpees x 12
4A) P/U Position Rows x 12/side
*Perform 3 rounds with a 1 min. rest between sets


1B) Goblet Squat Jumps x 12
2B) Spiderman P/U's x12
3B) Sandbag Lunges x12/side
4B) 30 Yd. Shuttle Sprints x5 (Over/Back = 1)
*Perform 3 rounds with a 1 min. rest between sets


Finisher : 3:00 EDT 
10 1 1/2 P/U's 
10 D-Ball Slams
10 TRX Squat Jumps
*Perform as many rounds as possible 

Time to crank it!

-AR