It's possible this looks familiar... but this time there's a twist.
We're doing it on air. So...Warm up, Hydrate.
On Air for the whole deal. You'll need two bottles. Use the first for Part one and two. You should be able to do everything outside.
Hydrate while your partner changes out your bottle, and go for it again. This time if you run out of air, d/c your regulator and keep going.
Group 1: (perform each 3 times)
Manmakers x 10
Pushups x 25
Walking Lunges x 10 (5/side)
Group 2: (perform once)
Partner pass with Med Ball x 25
Burpees x 25
Spartan Shuttle. Be warm before you start this. Really warm. Take a lap around the hall, do your prehab... come into this ready to hit top gear early.
Spartan Shuttle:
Mark out 50m in the parking lot.
At one end place the duffle bag with at least 70llbs in it.
At the other end place two DB's of at least 45llbs or two foam pails.
Depending on numbers, you may have to adjust the rep numbers or the placement of equipment, but the idea is:
Carry the duffle to the DB's.
Carry the DB's back to the start.
Sprint to the duffle.
Now do it again.
One FF can do this on his own.
As you add FF's to this, you can add an extra section of Sprint or DB's with extra weights to make sure everyone has a station to complete at all times.
When you are at the point where you are begging for a break, feel free to stop, and allow your legs and arms to recover while you do Frogger for 45 seconds. Now get back in the game.
Complete this rotation of activities for 5 minutes, then rest for 60 seconds, continue for 6 minutes, rest for 60 seconds, continue for 3 minutes, rest for 30 seconds, continue for 3 minutes, rest for 30 seconds, finish with 5 minutes hard. With these work rest ratios, you should be able to perform in high gear for the entire work period... don't slow down!
If that looked complicated, here's your timing for the Spartan Shuttle:
5 min WORK
60 sec rest
6 min WORK
60 sec rest
3 min WORK
30 sec rest
3 min WORK
30 sec rest
5 min WORK
2-5 min recovery, walking, rehydrating.
Hydrate... stretch... hug it out, that should have been pretty hard.
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