Updated: Nov 8, 2018
4* Rounds for Time: 1 Time around The Square (200 m) 20 Burpees 20 Ball Slams 15#
20 Twist Punches R Med/Heavy 20 Twist Punches L 20 Band Pulls R Med/Heavy 20 Band Pulls L
*Newbies complete 1 Round with 1/2 the recommended weight *Rookies Complete 2-3 Rounds * Vets Complete 4 Rounds
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3
Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo
