Ben Greenfield recommendations.... slow and fast and slow/fast

30 sec 10 rest warm up of the following:

jjs, wall sits, pushups, crunches, squats, dips, planks, high knees, lunges, pushups w/ rotation, side plank l and r

-Slow squat, heavy as possible (2 minutes-- 30 seconds a rep, 4 total reps)
-1 min slow down, fast up (squat)
-1 4 min. tabata set (8 x 20 seconds on, 10 seconds rest)

Tabata options:  kbell swings, burpees, kb upright rows, mt. climbers, squat thrusters

-Slow Deadlift, heavy as possible (same as above)
- 1 min slow/fast
-1 tabata set

-Slow Press

-Slow Pull-Up (alternate with either push-ups, or dips)


*end with abs