RESCUE STRENGTH

Work Capacity

Warm Up:
5 minutes of Sandbag, KB, or DB Getups
then
10 Minutes of MB drills (side to side throws, granny-style underhand throw, chest passes, etc...)

1) 8 rounds for each couplet (pair) 15 sec work / 15 sec rest. Perform all at rounds for both exercises in the couplet before moving on to the next.  

#1 Push ups/Inverted rows or ring rows

#2 KB Swings/Goblet Squats

#3 MB Situps/ Superman Hold

#4 Toe Touches/ Back Extensions

For example: 15 seconds of Push Ups, 15 seconds of rest, 15 reconds inverted rows, 15 seconds rest, 15 seconds push ups, 15 seconds rest, 15 inverted rows, 15 seconds rest (that would be two rounds...perform 8 rounds before moving on to the next couplet.)