Warm Up:
3 Rounds
60sec Box Step Ups
8 T-Push Ups
Work:
10, 8, 6, 6, 3, 2 with Increasing Resistance/Decreasing
assistance STRICT Pull Ups.
Wrap weight around waist/decrease number of bands etc.
First set of 10 should be very doable, then get harder.
Work in teams of 3 or 4 to help get people set up with weight around their waists, if needed.
Kroc Rows
This is two sets of 40 reps each side (40 L, 40 R, 40 L, 40
R), single arm old school rows on the bench/box with dumbell. Lawnmower-start-style rows are
ALLOWED. Pick a heavy weight for
first set. If you get all 40 reps
UNBROKEN move up 5 lbs for second set.
Sprint:
21, 15, 9
Push Ups
Walking Lunges (each leg)
Run 100m
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