EACH 5 MINUTE FOR 15 SECONDS PER MINUTE
ALTERNATE ARMS WAVE
DOUBLE HANDS WAVE
INWARD CIRLE TWO HANDS
SNAKE L/R SHAKE
OUTWARD CIRCLE L AND RT TOGETHER
SHAKE IN/OUT W/BOTH HANDS
RIGHT-THEN LEFT FROM PUSH-UPS WAVE
R/L LUNGES BOTH HANDS WAVE
LEAP W/DOUBLE HANDS
Time: 13:12-41
16- spiderman crawls w/ pushups 160 crawls w/ 10- pushups
16 x 6 lunge steps 96
Per minute-15 min. 3-burpees w/ curls (2-20# dbs)
Per minute -15 min -3 R/L renegade rows (2-20#dbs)
ROPE WORKOUT:
Per minute (15 minute) 15 seconds) L/R up/down
Per minute (15 minute) 15 seconds) Up/Down both hands.
Per minute (15 minute) (15 seconds) Circle in both hands.
Per minute (15 minute) (15 seconds) Dbl Circle outs both hands.
15 minute- Per minute 3- Burpees w/ curls 2-20# dbs
15 mute-per minute 3-L/R renegade rows (2-20# dbs)
15 minute per minute (prone0 3- press & straight arms overhead
70 steps finger tips 2-10# dbs.
12 x 10 spiderman crawls with pushups.
12 x6 stairs lunge walk 72 lunge walks.
Time 11 :52:32
40 yards 16" tire.
Drag jog up/ back reverse.
Tire Crawl up/ Tire push back
L/R twist throws up
12- 1-burpee / clean/slam tire
15 bottles:
15 x 10 Spiderman crawls w/pushups =150 each.
15 x 6 stair lunge walks =90
40 yards 16"Tire; 40 yard tire jog. up / return backwards. Tire crawl 125 reps. 40 yard tire push. L/R twists throws. 1 burpee w/clean & slam tire. 13 reps
40 yards W/16" tire.
40 yard tire jog. up / return backwards. Tire crawl 125 reps. 40 yard tire push. L/R twists throws. 1 burpee w/clean & slam tire. 13 reps
2- 5-around the world 12k 2-5-curls 16k, hold horns. 2-R/L behind the head & raise. 2- 5- superman pushups. 5-R/L bent rows 24k.
40 yards: 16: tire.
Run up / return backward. Bear crawl tire drags / return pushing tire. L/R twist tire throws. Clean & slam tires.
New: 13- burpee/clean slam tires up / 11- burpee slams tires back 10- On minute 5-side fly& curls (2-15 dbs) 2- min. hold curls (2-15# dbs )
11-Burpee w/ two hand throw 12# ball 11- '" "" underhands 7- prone on back, sit-up-throw ball left , stand up, no hands. 11 prone on back, sit-up-throw ball right hand , stand up, no hands. 7- right twist w/burpee 7- left twist w/ burpee - 116- Renegade crawls (2/15# dbs) 30-30-30-26 Lunge walk 2/ curls (2-15 dbs)10-10-10-17 35 curls to garage (2- 15# dbs)
