RMSDF

 2 minutes stations 30 seconds rest in between

front bridge

grass hoppers

kb high pulls

hand stand push ups

400 m run

10 hang knee raises or kness to elbows

complete as many rds as you can in 30 minutes

25 push ups

25 burpees

25 mountain jumps

25 pull ups

complete as many rds as possible in 25 minutes

TABATA

PUSH UP

MED BALL CHEST PASS/ CHASE BALL

DIPS

MOUNTAIN CLIMBERS

PUSH PRESS

you want me to do what?

10 minutes of KB Swings.  multiply your kb weight X reps for your score.

cool down:

50 crunches

50 reverse crunches

50 russian twists

Suicide solution

 

Run:
5 Rounds of "Suicides":
50-40-30-20-10 (yards)
Rest 1 minute between sets or Ab work
Finish with 1 mile run, easy pace.

Run:
5 Rounds of "Suicides":
50-40-30-20-10 (yards)
Rest 1 minute between sets or Ab work
Finish with 1 mile run, easy pace.

Stations 1 minute each 15 sec rest for 20 minutes

Thrusters

front bridge

jump squats (make it harder/try with weight)

KB wind mills

burpees

Renagade Rows

Max # of renaged rows in 15 minutes  (one push up, one row left side, one row right side with KBs. Pushups are done with hands on handles/ go deep) scale it one push up get up one row.

5 max weight thrusters

5 sumo high pulls max

5 L 5 R "pistol squats" one legged squat (use wall or chair to scale)

5 rounds for time

another dirty 30

30 sit ups

30 kb swings 35/70

30 ball slams or wall ball

30 burpees

30 jumps with knees to chest

30 mountain climbers (15 per side)

30 grasshoppers (15 per side)