WORK CAPACITY
Warm Up: 2 rounds of
Mobility Complex
1) Perform the following every 2 minutes for 10 minutes:
6 Sand Bag Get ups @ 80lbs - 3L/3R
6 Burpees
Rest 3 minutes
2) As many rounds as possible in 10 minutes of
"Prison Complex"
10 Dips
5 Pull Ups
15 Push Ups
20 Sit Ups
3) 4 Rounds of
4 1-leg Hip Bridge 4L/4R
8 Slasher to HALOs @ 16kg 8L/8R
60 sec Ab Bridge Complex (running clock - 20 sec side plank hold, 20 sec prone plank hold, 20 sec opposite side plank hold.
Comments: Substitute in Turkish Get Ups if you do not have Sand Bags. Watch out for the Prison Complex. It doesn't look like much, but humbles you fast.
