Warm up

Strength
10 x 5 Squat
5 x 10 Leg Extension
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
3) Perform 3 rounds of 30 x Sit Ups & 30 x Back Extensions

Conditioning for time:
100 x Pull Ups
Perform 4 x Double KB Swings every time you let go of the bar

Abs 2 rounds:
12 x Leg Levers
12 x V-Ups
10 x Side Bends
16 x Wide Leg Sit Ups
8 x Bicycles
14 x Crunches
60 sec Plank

Advertisements

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s