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T2P Fast Action Bonuses
** Train 3 days per week, preferably with a day of rest after each workout, 2 days of rest after the 3rd workout.
** If the workouts are TOO hard, be smart and go lighter, rest a little longer between sets and perform less sets for each exercise.
Workout # 1 & 3
Video Below is for Workout # 1 & Workout # 3
Workout # 1:
Workout # 3
3) Dumbbell farmer walks 2 x 200' (hold a pair of heavy dumbbells in each hand, deadlift themup with a flat back, walk for 200', deadlift down with a flat back. Rest 90 seconds between sets)
4) Hanging Knee Raises 2 x 12 reps
Workout # 2 & # 4 Video
Click HERE to Watch Video
Workout # 2: Perform Part 1A - D as fast as possible
1A) Pull Ups x 10, 8, 6, 4, 2 reps (recline rows if unable to perform pull ups)
1B) Chest Slap Push Ups x 10, 8, 6, 4, 2 reps (If unable to perform chest slap push ups, EVERY set of push ups must be 10 reps)
1C) Squat Jumps x 10, 8, 6, 4, 2 reps
1D) Lunge Jumps x 10, 8, 6, 4, 2 reps
2) Finish workout with Sandbag Zercher Carry 3 x 150'
Workout # 4: Perform Part 1A - D as fast as possible
** Begin Workout with Dumbbell farmer walks Heavy: 3 x 150' **
1A) Pull Ups x 12, 10, 8, 6, 4, 2 reps (perform recline rows if unable to perform pull ups)
1B) Chest Slap Push Ups x 12, 10, 8, 6, 4, 2 reps (If unable to perform chest slap push ups, EVERY set of push ups must be 10 reps)
1C) Squat Jumps x 12, 10, 8, 6, 4, 2 reps
1D) Lunge Jumps x 12, 10, 8, 6, 4, 2 reps
** Finish workout with sandbag zercher carry, Heavy: 3 x 150' **