I’m starting to feel it. Bad. Sitting is ruining my hips and it’s getting in the way of my training. Unfortunately, a lot of you are in the same boat. I’m currently working on a standing desk solution, but, in the meantime, The Art of Manliness presents: How to Undo the Damage of Sitting. There’s a new Golden Rule in town: for every 20 minutes you sit, stand for 5.

Warmup
Dynamic Athletic Movement

3 Sets
10 Kettlebell Swings
10 Down Dog Push-ups
10 Ab Wheel Rollouts

Lift
20 Minutes
Max effort triple Back Squat

Max triple is for today, not necessarily a PR. Don’t overreach, lift heavy and get all the reps.

Conditioning
8x
2 Suicides (5/10/15yd)
Rest