Warm up
5 rds
5 reps of each
Captain Morgan’s (each side)
Tiger sit downs (each side)
Moose antlers (each side)
Swimmers
Strength
Hspu
Using modifications made available last week
Every 2 minutes for 20 minutes perform
5 unbroken reps
In between sets perform 4-6 v ups or sit-ups again this should be quick and unbroken
Workout
Every 4 minutes for 24 minutes (that’s six rounds for you playing at home)
200 m run
10 push ups
6 pull ups (strict)
Scaling options
Run subs (50 double unders/50 plate hops/30 lunges)
Push ups if it ain’t tight it ain’t right (stay squeezed and use an elevated surface like a table, chair, stairs)
Pull ups (can scale to kipping is you have the ability, 3 reps, band assisted, ring rows or table rows, bent over rows)
The goal is quick unbroken sets and a fast run but not a sprint, you should have about 2:00 rest or a little more between sets
Strength 250 ring rows
60 sit ups
Workout
50 plate steps
10 push-ups mod
18 ring rows
1:57 1:48 1:51 1:46 1:44 1:40