Very simple program , but I would add that it is certainly longer than an hour as you progress . I ' d say more like 90 minutes as you start to reach your 5 rep max on the various movements . Its the rest times that prolong the workout , which I ' ve personally found I need more and more as I get towards a bodyweight squat 220 pounds or so for me . <| sep |> That would be a more direct shot than any that faggot Sam has thrown at his radio master Tits . And Ant would have fun with it , while Tits would storm out and Sam would still continue taking his little bitch boy jabs instead of throwing a real punch . Fucking phony . <| sep |> I see vlone as an extension of A $ AP Mob . If you fuck with A $ AP hard than that ' s right up your alley and if you don ' t than you don ' t . Rocky a GOAT for me and I fuck with vlone ' s message so that ' s why I ' m down