Option 1: Long Run or Swim 8-10 mile run < 8min/mile or 3000+m swim
Option 2: Long Row or bike 10,000m+ row for time or 60min bike for distance
Option 3: 5-7mile ruck < 1:15min -1:45
Option 4: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 5: Cardio Round Robin (bike x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2 Rest in in between implements and at the completion of each round
Optional :Odd object 1)5x Log Clean + Press 2)5x Stone Row 3)5x Stone Lap Row 4)3xStone Load 5)3x Stone Load + Place 6)5x Pull Up Negatives 7)Sandbag Plank Pulls x10yds each side
Complete circuit as fast as you can, rest at the end of each round
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