Sunday!

Warm up, Pre-hab.

# of Reps; 10...9...8...7...6...5...4...3...2...1

Between each round, complete one sled pull (50 meters, 3-4 plates) -can be push or pull, you have 3 options to work with now. No need to wait in line! -Yes, 10 sled pulls.

OR if you found last week to be too much for sled pulls, switch out every second sled pull for a session on the battle ropes (10 sec. alt/10 sec. double)

Set up the timer and make sure each round gets faster. If you use "Timer 1" it will count up to 45 minutes and then start over. 

• Pull-ups
• Burpees
• Squats  -depending on your comfort and experience, squat with a bar, DB's, a med ball, or an air squat
• Hamstring Curls on Ball (one leg for increased difficulty) -for those who are comfortable and experienced, replace this with a Deadlift -set your weight to allow you to perform the # reps per round. FORM is key... if you're not comfortable with Deadlifts or are inexperienced, complete curls 
• Push ups with instability -add a form of instability: feet in TRX, hands in TRX, Hands on Bosu with Round side down -there are now 2 TRX's and 2 Bosu's per hall. Again, no lines.
• Inverted Row -under the bar, in the TRX, or if you prefer a row on the bench
• Wall Ball -with the new balls that have come in, make sure that nothing marks the interior walls if that is where you choose to do your wall balls -also make sure the Leather balls aren't damaged by the concrete/brick if you are outside.

Finish with the so-called Polnick Plank Special:
7 rounds: 50 seconds per plank; 10 seconds between each.
Front/Side/Side

Hydrate, cool down, stretch.