Training Session 3 -- Work Capacity
Warm up
4 rounds of
10 Barbell Lunges - go up in weight each round
20 yard Bear Crawl
6 Ankles to Bar
1. 10-9-8-7-6-5-4-3-2-1 reps of
Burpee Pull ups
2x KB Swings 42lbs (ie. 20-18-16-14-12...)
Box Jumps
2x Toe Touches
2. 4 rounds of
5 Fire Hydrant and Kickback (EACH LEG)
30 second Plank Walk Ups
8 Push Ups
Notes: Not a timed event, but should be complete from exercise to exercise and circuit to circuit without delay.
