TYPE: weight training

FOCUS: full body
FUNCTION: Strength training and endurance
PLACE: The Forge’s Anvil, Furnace, and Courtyard
DURATION: 40-60 minutes
DIFFICULTY: scorch

There And Back Again’s program tests each fitness practitioner’s strength and endurance. Putting the legs, especially the glutei, under intense stress and strain at the commencement and conclusion of each workout, it is the perfect regimen for practitioners who are looking for an interesting challenge in their fitness journey.

THERE AND BACK AGAIN
FOCUS	DAY 1 10 reps • 3 sets/laps	DAY 2 10 reps • 3 sets/laps	DAY 3 10 reps • 4 sets/laps
PART 1	Deadlifts Standard	Deadlifts Straight	Farmer’s walk Kegs or kettlebells
	Hip lift Knee squeeze
PART 2	Ab-wheel rolls
PART 3	Chest press Barbell or dumbbells		Tyres Slams, drags, and flips
PART 4	Rows Seated or dumbbells
PART 5	Balls Slams
	Sprints
EXTRA CREDIT: Farmer’s walk: the heavier the weight and the further the walk, the better the farmer is.

Wisdom states that what goes up must come down; by the same token, what goes far must come back. There And Back Again’s gruelling nature moves its practitioner through time, sweat, and space, delivering a workout that tests both brawn and tolerance for physical strain.

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AURAL ACCOMPANIMENT: No Guitars For Quitters