WORK CAPACITY
Warm Up:
3 rounds of
10 PVC Over Head Squats
10 Jumping Jacks
10 KB/DB Swings
10 Push Ups
10 KB/DB High Pulls
10 Med Ball Situps
10 Med Ball Thrusters
10 Ring/Inverted Rows
1) With a running clock perform 30 seconds of work followed by 30 sec of rest
for the following exercises for 3 rounds:
KB/DB Swings
Bupree Broad Jump (standard burpee with a broad jump instead of a vertical jump)
Ring/Inverted Rows
Mountain Climbers
Rest 2 minutes after 3 rounds is complete
2) With a running clock perform 30 seconds of work followed by 30 sec of rest
for the following exercises for 3 rounds:
Air Dyne Bike (stationary bike) Sprints
Bicycle Situps
KB/DB High Pulls
Ball Slams
