One rep of each for 10x
L- SIT OVER /RETURN RIGHT SIT OVER
L- SIT UP TO STAND (NO HANDS) / SAME RIGHT
SUPERMAN PUSHUP
ROLL OUT TO STAND
L/R TIRE CHOP SLAMS
BURPEE W/ CURL-OHP (2-20# dbs) -----------------------------------------------------------------------------------------------------
5- 1 pullup/ 5-rope curls (24k)
14 Bottles : basement
14 x 3-pullups sitting
14 x3 dips sitting
14 x 5 curls (2-15# dbs)
14- squats (2-15# dbs)
14 x 6 stair lunges
10- 10 Spiderman crawls w/renegade row / 3-curls-OHP (2-15# dbs)
100 crawls/pushups/ 30 curls-OHP
5 minutes @ 15 seconds per minute;
L/R waves
Dbl. waves
Dbl. outside circle.
12 x 10 spiderman crawls w/ pushups 120 each.
12 x 6 stair lunge climbs 72
13 x 10 spidercrawls w/ pushups = 130 crawls/130 pushup
13 x 3 curls /OHPress (2-15# dbs) =39 reps
Tire Workout 16"
Jog 40 yards / Return backwards
40 yard tire drag crawl
40 yard tire push. (first time non-stop)
40 yard L/R twist throws.
40 yard 1-burpee w/ clean & slam.
Min 1-5 w/ 3- curls/OHP (2-15# dbs)\ = 15
1-5-1 curls w/ OHP (2 15# dbs) = 25 reps
5 minute 3- burpees w/curls (2-20# dbs) 15 seconds per minute
5 minute -5- renegade rows R/L per minute. (15 seconds) 2-20# dbs
Rope:
5 minutes 15 sec per minute L/R waves
5 minutes 15 sec per minute both hands.
5 minutes, 15 seconds circle R to L and back
Per minute-15 min. 3-burpees w/ curls (2-20# dbs)
Per minute -15 min -3 R/L renegade rows (2-20#dbs)
EACH 5 MINUTE FOR 15 SECONDS PER MINUTE
ALTERNATE ARMS WAVE
DOUBLE HANDS WAVE
INWARD CIRLE TWO HANDS
L/R PUSHUP POSITION WAVE
LUNGE W/DBL VAVE
15 minutes: 5 min Intervals at 15 second each minute 3- burpees w/curls (2-20# dbs)
15 minutes: 5 min Intervals @ 15 second each minute: 3 Renegade Rows R/L (2- 20 # dbs
ROPE WORKOUTS:
5 Minutes @ 15 seconds per minute: Alternate waves
5 Minutes @ 15 seconds per minute: Double hands waves
5 Minutes @ 15 seconds per minute: Circle outward waves L/R
5 Minutes @ 15 seconds per minute: Circle Inward waves L/R
