Warm Up-

3 sets

50 feet bear crawl

10 Push ups

50 feet Spiderman Crawl

50 feet Handstand walks

For Time:

1000m Row

20 Deadlifts (85lbs)

20 BB Clean and Jerk (85lbs)

500m Row

20 Thrusters (85lbs)

20 Pulls ups or Handstand Push ups

250m Row

Warm Up

3 sets

50 feet Duck Walk

5 Inch Worms

10 MB Thrusters (slow)

1 minute Sandbag Hold

AMRAP 20

20 MB Walking Lunges

20 AbMat Situps

20 Cals AirBike

20 BB Clean & Jerk

50 push ups

50 V-Ups

50 Goblet Squats

50 Burpee

1 mile for time

2×8 Plank Drags

3×8 KB Snatches (or C&J)

25 American KB Swings

Run 10 min fast – – > 10 min slow – – > 10 min fast

Glutes, Adductors, Abductors

2×8 Romainian Deadlift 4/2/0-Tempo

2×8/side Goblet Squats w/Hip Abduction (leg lift)

25 Goblet Jumping Squats

30 min run for distance

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TABATA

1. Broad Jumps

2. Plank Fly

3. Bear Crawls

4. Crab Walks

Repeat!

Chest and back

3×8 Pike Push ups

Handstand Holds or plank holds for time

2×8/side 1H Pendalay Row

2×8/side KB Clean and Jerk

1 mile run for time

Quads, Hams, Gastroc (Rubber legs)

3×8 Goblet Squats

2×5/side Goblet Lunge

2×5/side Lateral Lunge

Sumo Goblet Squat into 3×8 Calf Raises (while holding low squat)

Run 10 min fast –>10 min slow – – >10 min fast

Deltoid, Bi, Tri, Knuckle Sandwich

Clean Jerk into 2×5/side Push Press

Turkish Get ups 2×5/side

25 Knuckle Push ups

30 minute run

SERE Training

4 round for time

400m run

1 minute plank hold

25 Squats

25 push ups