- MikeMega
201223
Mother, do you think they'll drop the bomb? Mother, do you think they'll like the song? Mother, do you think they'll try to break my balls? Ooh
Mother, should I build the wall? Mother, should I run for president? Mother, should I trust the government? Mother, will they put me in the firing line? Ooh
Is it just a waste of time?
Hush now baby, baby, don't you cry Mama's gonna make all of your nightmares come true Mama's gonna put all of her fears into you Mama's gonna keep you right here under her wing She won't let you fly but she might let you sing Mama's gonna keep baby cosy and warm
Ooh baby Ooh baby Ooh baby, of course mama's gonna help build the wall
Mother do you think she's good enough? For me? Mother do you think she's dangerous To me? Mother will she tear your little boy apart? Ooh, ah Mother will she break my heart?
Hush now baby, baby, don't you cry Mama's gonna check out all your girlfriends for you Mama won't let anyone dirty get through Mama's gonna wait up until you get in Mama will always find out where you've been Mama's gonna keep baby healthy and clean
Ooh baby, ooh baby Ooh baby, you'll always be baby to me
Mother, did it need to be so high?
-Roger Waters
Warmup
3 Rounds Not For Time
10 PVC Passovers
10 PVC Good Mornings
10 PVC Deadlifts
10 Air Squats
10 Standing Toe Touches
Then...
2x:30 sec to 1 min Plank Hold
Garage(RX)
15 min AMRAP
8 Dumbbell Floor Press
12 Dumbbell Deadlift
16 Weighted Dumbbell Step Up
400 Meter Run
Minimal
15 min AMRAP
8 Backpack Floor Press
12 Backpack Deadlift
16 Weighted Backpack Step Up
400 Meter Run
Description
At 3…2…1…Go! You will start with 8 Floor Presses. After that, you will perform 12 deadlifts. Next, 16 Step Ups. Finally, you will go on a 400 meter Run. That's one round. Your score is the number of rounds and reps you complete in the 15 minute window.
Weight
The weight for this workout should be Heavy. As much as you can safely load without losing too much technique. We would like you to use the same pair of Dumbbells for the whole workout. But we understand that sometimes life just doesn’t let that happen. Get some.
Stimulus
The intended stimulus for this workout is lower intensity with a higher volume goal. Set yourself to a more steady pace that you can keep moving. But the ultimate focus is on good clean reps.
Scales and Mods
The Floor presses can be flipped over into Push Ups, or just lighten the load.
Most of the rest of the movements can be modified to something manageable by simply lightening the load.
Let's Get It!!!