This work out was asked for by one of our new lieutenants. I will leave it to you to guess which one. When you see him, you will have to thank him profusely.
Part 1
3 Rounds
10 situps
10 squats
10 back ext
Part 2
3 Rounds
Back squat
5-3-1
As you go through the rounds, adjust your load as needed. Start conservatively. Increase the load from the 5 to the 3 to the 1. If the first set of 5 is too light, increase the weight.
Part 3
Death by burpees:
Same format as above. First minute is one burpee. Second minute is two burpees. Third minute is three burpees..etc etc
Both of the above work outs are challenging alone. Please use your head.
Warm up good. Butts, high knees, bears, crabs. Do a head to toe thingy.
Part 1
3 Rounds
5 push ups
5 situps
10 squats
10 back ext
Part 2
12 Minutes
Every min on the Min
odd min: 2-3 manmakers
even min: 5-15 pull ups
Rest 3 min
12 Minutes
Every min on the min
odd min: 10-15 push ups
even min: 10-15 kettlebell swings
For the every min work do the assigned work in that min, no more. Choose a rep range for your abilities, as well as weight. In the first min, do 2 or 3 manmakers, rest the remainder of the min. The start of the next min, do 5-15 pull ups, when you complete them, rest the remainder of the min.
