13 Nov 2015-Friday

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:  Long Run or Swim  5 mile run < 40min or 2500m swim <45min

 Option 3:  Long Row  or bike 10,000m row for time Moderate pace or 45min bike for distance
 
Option 4: 4 mile ruck < 50min

Option 5: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 6: Cardio Round Robin (bike, row, force treadmill, versaclimber, force treadmill)