Warm up... really warm up. This will be fun! Don't forget prehab, dynamic stretching... hydrate.
Pick Your Poison:
Here's the deal, You pick your cardio poison, but feel free to switch it up each round, just make sure you do it.
Set the clock for 45 min. Once we start it's 45 minutes of pretty hard work.
Cardio Options:
Sled Pull with 45 llb plate -one lap
Stairs with med ball or sand bag: x2 at 87, x 1 at 89
Rower: 800 Meters
We're doing a MS style workout.
Round 1: 10 reps. Round 2: 8 reps. etc. Get as many done as you can in the allotted time.
Burpees
Olympic Bar Push -see video for new progression
Single Leg Deadlift
Med Ball Partner Pass -incorporate jump to receive and pass
Hanging Abs (scale back with Frogger if needed)
Pull ups (overhand grip)
Pop Pushups
Supermans
Bicep Pull ups
Split Lunge Jumps
Pick a Cardio (see above)
If you make it all the way to the mythical 2 reps...your reward is to return to one level above what the last person to complete is on and finish with them.... we all finish together!
Tabata Abs x 3.
Done.
Oh, right, water.
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