Pull Up Max – Forwards 4, Backs 8

                RECOVERY 2 MINUTES

Rower – 2000m tight 5 9 min, Backs/loose 745 min

RECOVERY 2 MINUTES

50 Push Ups- 2 Minutes

                RECOVERY 1 MINUTE

Plank- Forwards 2 minutes, Backs 3 minutes

                RECOVERY 30 SECONDS

                RECOVERY 2 MINUTES

60 Burpees- 3 Minutes- Forwards/Backs

RECOVERY 5 MINUTES

300 Yard Shuttles- 2 Sets with 1 minute rest/recovery between sets- 25 yds

6 times= 1 set, , Set #3 Forwards 1:35, Backs 1:20 Minutes

RECOVERY 2 MINUTES                      

100 Meter Bear Crawl

               STRETCH/ RECOVERY 5 MINUTES

2 Miles Run

 

-          1 tour in under 8 minutes

-          Complete 1 lap of the field in 75 seconds

-          30 pushups in 1 minute

-          40 crunches in 1 minute

-          25 burpees in 1 minute

-          Hold core stance for 2 minutes

-          Hold wall sit for 2 minutes