Option 1:Odd object
Strongman
Log Clean + Press 6x3
Red Band Row x125 total
Stone Progression
Row 3x8
Lap 3x5
Lap Row 3x3
Load 3x3
Shoulder 3x3
Option 2:MB Circuit
Perform
each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a
60 sec break between exercises. When one full circuit is complete take a
2 min
break and repeat all for an interval of :20/:10 for 5 sets of 5 reps
again.
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground
Option 3: Long Run or Swim
5 mile run < 40min
or
2500m swim <40min
Option 4: Long Row
or bike
10000m row for time
Moderate pace
or
45min bike for distance
Option 5: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)
Finishing Ladder (optional):
3x Stone load
5x Clean and press with 100lb sandbag + 30yd Sandbag Sprint
15 yd Sled push
50 lb over the shoulder mb toss x 15 yds
15 yd sled pull
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