do the following 13 exercises for time – fastest time wins.
I will buy the winner a $50 gift certificate to DragonDoor.com.
25 Single Leg Deadlift
25 Long Cycle
25 Bent Over Row
50 Goblet Squat
25 Side Press
25 Overhead Squat
25 Sots Press
25 One Arm Swing
15 1 Arm Push Up
15 Pistols (bodyweight)
RKC: decide amongst yourselves and post the weight to this thread
1: Reps listed are per arm (or leg), other than the goblet squat.
2: You can do each exercise in sets, it’s total time that counts
3: If you’re competing for the prize, you must videotape your efforts and post the recording for all competitors to see, with a clock plainly visible. Strict form is a must.
Alternatively, you can have an RKC certify your results.
4: This challenge is open to anyone; you can use a lower weight if necessary, just know that you won’t be competing for the prize.
5: Results must be submitted by March 31.
6: Have fun and be safe.