Warm up

10 x 5 Bench Press
5 x 10 DB Incline Fly
5 x 10 DB Row
3 x 10 Hammer Curls

Stamina Every 2 minutes for 30 min total:
1 x Rope Climb
50 m Farmer’s Carry

Conditioning 3 rounds total, tabata each exercise (20 sec work, 10 sec rest):
Man Makers
Push Ups
Box Jumps
Air Squats
Pull Ups
Frog Hop Broad Jumps
Chin Ups

Abs 2 rounds:
9 x Leg Levers
10 x V-Ups
15 x Pulse Ups
10 x Side Bends
10 x Crunches
11 x Leg Levers
6 x Bicycles


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s