How To Stay In Shape In Prison (Why Are They So Buff?)

David @_street_ninja walks us through the workout routine the gangsters would do in prison yard. They had no weights so calisthenics was mandatory. It was required from everyone on his side. 1 routine is

Warm Up
8 Double Push Up Burpees

5 Half Burpee Push Ups
Arm Rotations for 5 seconds in 4 different positions
30 second shoulder hold
1 Set

Try it and see if you would be able to keep up in a Prison Workout

IE Yours Free
Iceberg Effect Free Book Popup