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Ron Swanson

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Workout

Ron Swanson

4:00 Clock:
10 Big Arm Circles (Forward/Backward)
10 Lunge Elbow to the floor (Total)
:30 Handstand Hold OR Plank Hold

Ron Swanson (Time)

7 Rounds:
6 Alternating Stepback Lunges
6 Chair Dips

Rest 3:00

7 Rounds:
6 Alternating Stepback Lunges
4 Burpees

Athletes Notes

WORKOUT STRATEGY & FLOW:
This is a different style workout than we normally see!
The goal is all reps unbroken! Utilize rest between movements if needed.

RX+:
2 Sets:
7 Rounds:
3 Double Dumbbell Cleans 50s/35s
4 Strict Handstand Push Ups
-Rest 3:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
This is a different style workout than we normally see!
The goal is all reps unbroken! Utilize rest between movements if needed.

Accessories

3 Sets:
10 Half Kneeling Single Arm Dumbbell Press (Each Side)
10 Birddogs (Each Side)

5:00 Corpse Pose
*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.

Want to see some of these movements in action? Check out our .