Still the Boss and a Metabolic Conditioning Workout

Bruce Springsteen has cancelled a scheduled concert in Greensboro, North Carolina to protest what has been called the North Carolina "Bathroom Bill". The state legislature passed HB2, officially known as the "Public Facilities Privacy and Security Act". The bill legislates which bathroom a transgender person is permitted to use. The bill also infringes on the the rights of LGBT community to sue if their rights are violated in their workplace. Springsteen will refund everyone in full for their tickets and commented:

"As a result, and with deepest apologies to our dedicated fans in Greensboro, we have canceled our show scheduled for Sunday, April 10th. Some things are more important than a rock show and this fight against prejudice and bigotry — which is happening as I write — is one of them. It is the strongest means I have for raising my voice in opposition to those who continue to push us backwards instead of forwards."

Boss.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Ball Slam, 10
Barbell Good Morning, 10
AbMat Butterfly Sit-Up, 20

Metabolic Conditioning: Perform each exercise in order to complete a set. Three sets total for time. Choose a deadlift and dumbbell weight that is appropriate for yourself.
Strict No Kip Pull-Up, 10 repetitions
20" Box Jump, 20 repetitions 
Deadlift (225#), 10 repetitions
Renegade Dumbbell Row, 10 repetitions 

Cool-Down:
400m Walk

Have a Great Day!!

NCAA Tournament and The Daily Workout

It is that time of year when the bracket comes out and the wagers begin. We have a three way bracket challenge going with the winner being taken to dinner by the two losers. The Witchita State Shockers hooked me up yesterday but the Tulsa Golden Hurricanes let me down today. A lot of basketball left to be played.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Bicycle Crunch

Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Dumbbell Hammer Curl, 3 sets 8-10 repetitions
Weighted Dip (Bodyweight +25lbs.), 5 sets of maximum repetitions

Superset: Perform each exercise in order to complete a set. No rest between exercises. 
Dumbbell Renegade Row, 15 repetitions
AbMat Sit-Up, 30 repetitions

Captains of Crush Grip Trainers, 15 repetitions per hand between each of the above sets

Have a Great Day!!

Quick Post of Daily Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Renegade Dumbbell Row
TRX Row
Barbell Push Press
AbMat Sit-Up
Dumbbell Side Raise
Front Plate Raise

Evening Weight Training:
Strict Overhead Barbell Press, 5 sets of 10 repetitions
EZ Bar Skullcrushers with Close Grip Press, 5 sets of 10 and 15 repetitions respectively

Have a Great Day!!