800 M RUN (1000 ROW)
50 BACK EXT.
100 PUSHUPS
150 SQUATS
21-15-9
THRUSTERS
PULLUPS
AS MANY AS POSSIBLE IN 20 MINUTES
4 PULLUPS
4 RING DIPS
4 HSPU OR 12 REG PUSHUPS
8 DB SWINGS
400 M ROW
50 SQUATS
4RDS
200 M ROW
200 M RARM WAITER'S WALK
200 M FARMER'S WALK
21-18-15-12-9-6-3
FRONT SQUAT
GHD SITUPS
RIGHT ARM PUSH PRESS 12 REPS
LEFT ARM DEADLIFT 12 REPS
RUN 800M
LEFT ARM PUSH PRESS 12 REPS
RIGHT ARM DEADLIFT 12 REPS
20 SEC. SQUAT AS MANY AS YOU CAN
HOLD 10 SEC
8RDS
20 SEC. PUSHUPS AS MANY AS YOU CAN
HOLD 10 SEC.
10 SPRINTS
50-40-30-20-10
DOUBLE UNDERS (REG JUMP ROPE /TRIPLE THE NUMBER)
SITUPS
RUN 400M
30 SQUATS
30 LUNGES
30 OH SQUATS
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