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  • 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!!!




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