Backbone

This is what I call a "Gorgo" workout.

If you've seen the movie 300, Queen Gorgo is the queen to Kind Leonidas. Anyway, there is a point in the movie where she has an awesome quote:

Queen Gorgo: [having stabbed Theron and while holding sword into his body]

This will not be over quickly...
You will not enjoy this...
I am not your Queen!

You may need to watch the movie to get a little more context, but it was an awesome quote for a lot of reasons.

This workout will not be over quickly. And you most likely will not enjoy it. But complete it!

Backbone

Sprint 1 mile
400m farmer’s carry* (2 Pood, switch hands at 200m)
20 Toes to bar
Sprint 800m
400m farmer’s carry (2 Pood, switch hands at 200m)
15 Toes to bar
Sprint 400m
400m farmer’s carry (2 Pood, switch hands at 200m)
10 Toes to bar

Cash out of 100…(of each)

Hand Release Push-ups
Squat
Sit-ups

*Only one KB is used on farmer's carry. You alternate hands.

Clarification on toes to bar: We DON'T do "CrossFit" toes to bar here! No shot at CrossFit, but I have seen terrible and dangerous form from these primarily in CrossFit. You need to try and keep your torso as vertical as possible while still touching your toes to the bar. If your back is parallel to the ground at any point, or if you end up almost upside down on any rep...YOU ARE WRONG! Why? Because if you lose your grip you are falling on your head/spine. If you reach grip failure with a near vertical torso, you land on your butt. Still painful, but not life threatening.

*Competitor: As prescribed
*Established: 1.5 Pood
*Recruit: 1 Pood/Knees to elbow. Time cap at 40 minutes.

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