No Mercy Workout One of the BEST Workouts1 4x4 # 11

NO MERCY
4x4 #11
Bench Step Up-Pick Up
Find a low bench. Place a bag on it. Keep one foot on the bench. Use both arms to lift the bag to the chest/shoulder level, while stepping up.
Works all the major muscle groups, save for the triceps.
Kong Travels
Find a long horizontal bar. Keep your knees, elbows, hips and shoulders flexed at 90 degrees move from one side of the bar to another. The weakest link in your chain will give out first, whether it's your hip flexors, abs, lats, elbow flexors or grip.
Monster Frog Leaps
Attach the bands to a low point of attachment. Place the other end on your shoulders. Squat down on the balls of your feet, place your hands on the floor and lean forward. Explode forward and come back. Your be surpised of the challenge placed on your quads and core muscles.
Air Rows
Same set up as the previous exercise. Squat down, jump up and row at the same time. Watch your posterior chain take the punishment today, to become stronger tomorrow!

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Guys@ BWC

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[roseagain2]

Nice