1) 3 Rounds(Timed)
“Leg Blaster”
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
2) Work Up To 50% Bodyweight Deadlift
Seal Split HUG Between Sets
3) 5 Rounds (Timed)
15 Pull-Ups
20 Jumping Lunges
30 Deadlift @ 50% Bodyweight
40 Sit-Ups
1) 5 Min. TUrkish Get-Ups
2) (Timed)
100 Laird Lunges M:25 F:10
10 Burpees
20 Frog Jumps
10 Burpees
40 Weighted Step-Ups
10 Burpees
60 GH Sit-Ups
10 Burpees
80 Sandbag Back Squat M:40 F:20
3) 100 SL Sit-Ups
50 Windshield Wiper
100 MB Sit-Ups
1) 250JR/500M Row
2) 3 Rounds (Timed)
10 Ball Slams
15 Box Jump
5 Bungee Run
4 Mat Push
20 Sledge Hammer Hits
3) 2 Rounds(Timed)
20 Ring Push-Up To Fly
15 Pull-Ups
10 KTE
15 KB Swing
20 V-Ups
4) 30 PWR Squat Clean + Press
15 Pwr Squat Clean and Press @50% Bodyweight
20 Deadlift M:135 F:95
30 Swimmer Abs
1) “Kelly” (Timed)
5 Rounds
400M Run
30 Box Jumps 24″
30 Wall Ball Shots 20lbs.
1) Modified Javoreck Complex
6 Reps Each Station
3 Rounds M:10-15 F:8-5
Bicep Curls
Military Press
Hang Hi Pull
Laird Lunge
Bent Over Row
Upright Row
Thruster
2) Work up to 4x Max Deadlift(Post Load)
Seal Split HUG between sets
3) 3 Rounds (Timed)
20 Cal. Airdyne
30 Natural Glute Push-Up
20 Pull-Up
8 Deadlift @ 85% 4x Max
10 Pull-Up
30 GH Sit-Ups
