August 2, 2021

Group Warm-up

  • Run 300 Meters then complete 2 rounds of …
    • 25 Seal Jacks
    • 20 Dynamic Squats
    • 15 Band Pull A-parts
    • 10 Shoulder Taps
    • 5 Walk Outs
  • After 2 rounds run 300 meters.

Workout – Ladder

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps

    • DB Floor Press
    • KB Clean (R+L=1)
    • Box Jumps
    • Push-ups on DBs
  • Run 200 meters every 2 rounds. (After the round of 9, 7, 5, 3, and 1 rep.)

Finisher 

25 sec work/ 10 sec rest  for 5 rounds

    • Battle Ropes (In & Out)
    • Plank Climbers
    • Jumping Pull-ups