Get really warmed up, this starts with intensity. -If time is tight, cut the first section down by one, if time is really tight, skip to Part 2.
Part 1:
- Sled Pull x 50 yards with one plate
- Sled Push x 50 yards with one plate
- Skip x 60 sec
- Recover x 60 sec
Repeat up to 5 rounds, adding a plate each round.
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- Push Press x 8 reps
- Medicine ball Partner Pass (add in Bosu if you remember the sequence from last summer)
- Wall Ball x 8
Complete 3 Rounds
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- Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
- 10s Alternating Arms
- 10s Lateral (facing 90˚ away from the anchor point)
- 10s Lateral (facing other direction
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Part 2:Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.
- Burpee Pull Up -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
- Push Ups
- Box Jump
- Plank Jacks
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Add Core - anything you are comfortable with that in uncomfortable and hard. Pick one of those.
Cool down
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