Spawn

Spawn, also known as Al Simmons, is a fictional character in the Image Comics universe. Once a government assassin, Al Simmons was betrayed and killed by his employers, but his soul was sent to Hell due to his past actions. After making a pact with the demon Malebolgia, he returned to Earth as Spawn, a hellspawn with various supernatural abilities. As Spawn, Al Simmons possesses superhuman strength, speed, and regeneration, as well as the ability to manipulate necroplasm, create weapons from his own body, and access various magical powers.

Examples are at the bottom

The workout is done from in sequence

  • RDL to a Narrow/MId/Wide Rows 6 sets of 8 (change each row and repeat cycle twice)

  • Step Back Lunge 4 sets of 12/side

  • Curl to Press 4 sets of 12 reps

  • Side Bends 4 sets of 20/side

  • Push-Up AMRAP

  • Elevated Heel Bodyweight Squat: 2 sets of 15 (follow completed set as AMRAP bodyweight squats)

  • Lateral Raise 2 AMRAP

  • Wall Sit 1-2 mins

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