Today's program for your training
6 x Shuttle run
6 x Ring rows
6 x Down ups
6 x Reverse lunges
6 x Ground to overhead
12 Alternating Burpee Shuttle run
24 Alternating wall balls @14/20 lbs
12 Sync. Push ups
Rest 4 min
10 Power Cleans @35/50 Intermediate: @50/70 RX: @60/85
20 Ring rows/Pull ups/Chest to bar
30 Deadlift
60 Single unders / 40 Double unders (both)
Rest 4 min
4 Sync. Wall walks
32 Cal Assault Bike (share)
12 Sync. Double KB FR Squat @2x8/12 Intermediate: @2x12/16 RX: @2x16/24
12 Sync. Double KB Lunges (farmer hold)
6 Burpee Shuttle run
12 Wall balls @14/20 lbs
12 Push ups
Rest 4 min
5 Power Cleans @35/50 Intermediate: @50/70 RX: @60/85
10 Ring rows/Pull ups/Chest to bar
15 Deadlift
60 Single unders / 40 Double unders
Rest 4 min
4 Wall walks
16 Cal Assault Bike
12 Double KB FR Squat @2x8/12 Intermediate: @2x12/16 RX: @2x16/24
12 Double KB Lunges (farmer hold)
Comment: Burpee Shuttle run = Start by doing a burpee and then a shuttle run.
Comment: Alternating Burpee Shuttle run = Alternate every rep between partners. Start by doing a burpee and then a shuttle run.
Alternating wall balls = Use the same wall ball and alternate every rep between partners.