Warm up

3 x 3 Press
3 x 3 Pull Ups
3 x 10 BB Curls
3 x 10 Dips

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 20 x Sit Ups & 20 x Back Extensions

Ruck March 4 miles in 1 hour

Abs 2 rounds:
10 x Crunches
60 sec Plank
20 x Leg Levers
6 x V-Ups
10 x Side Bends

  1. tfward says:

    Gonna do this later. What is this complete or additional service you provide for the nominal fee?

    Sent from my Sprint Samsung Galaxy S® 6.

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