A. Gym
1. Push up on ball/basketball jump-shuffle- push up/clean/press- shuffle - repeat. 12
2. Squats with weights on shoulders. Factorial 6. V-ups factorial 6. Finishing with 12 V-ups
3. Burpee/KB deadlift/pull up. 12
4. Lunge position /bag punches (jump and switch legs)10-shuffle-duck and punch 10. 3 sets
5. One arm push up/shoulder press (cable) 8-8
6. Side Sledgehammer 20-10 pull ups with rope- repeat
7. Windshield wipers with extended arms on barbells. 20- rest-roll in and out legs bent 20-rest-pike 10
8. Plyo push -jump in and out of tire- repeat. 12
9. 300 Meters row-12 barbell bent over rows
10. Farmers walk (heavy) 10 big rope jumps. 5
(Total time: 45 minutes)
B. 4 miles run with 2 of them in the woods (33 minutes)
