Monster Run

Warm up 3 Rounds of: 5 Pullups 10 Pushups 15 Squats

Then move up the ladder as far as you safely can in 25 minutes: 400 m Run/Row 1 Monster Complex 65/95 400 m Run/Row 2 Monster Complexes 400 m Run/Row 3 Monster Complexes 400 m Run/Row 4 Monster Complexes 400 m Run/Row 5 Monster Complexes …

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Monster Complexes may be completed with dumbbells and modified as needed.

Stretching it out

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Pullups & Deadlifts

Warm up in 2 Parts: Part One Rowing Drills 100 m Arms Only Drill 100 m Reach and Pull Drill 100 m Legs Only Drill 100 m Leg/Arm Arm/Leg Drill Part Two 1:00 Plank 30 Glute Bridges 10 Burpee Complex 1:0

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