Friday Finisher Circuit
1.Sled Push 30 yards x5 2.Sit Ups x50 3.BW Step Ups(18inch box) x 100 (50 each)
4.Pull Ups x 50 Do multiple sets if necessary 5.Airdyne Bike 1 Mile
6.Push Ups x 100 Do multiple sets if necessary
7.Curve Ruck (25 lb Vest) .38 Miles or .5mile Ruck Run (25 lb Vest)
8. Rope Climb x5 reps Do multiple sets if necessary 9.Sit Ups x50 10.2000m Row
Done for time, rest as necessary best time wins
Strongman Circuit 1.....3-5 Rounds
1.5xLog Bar Clean and Press 2.30ydsxHeavy SKB Farmers Walk Right 3.30ydsxHeavy SKB Farmers Walk Left 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30yds x MB Keg Toss 7. 30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10. 60 yd shuttle
Rest 2:00-3:00min between rounds and repeat for desired number of rounds
Strongman Circuit 2.....3-5 Rounds
1.5xStone Lap Row 2.5xStone Lap+Load 3.5xStone Lap+Load+Place 4.Sit Ups x40 5. Prone Upper back ext x 20 6. 30ydsxHeavy DKB Farmers Walk 7.30 yds x Heavy Sled Push 8. Sit Ups x25 9. Prone Lower back ext x 20 10.30 yds x Heavy Sled Push
Rest 2:00-3:00min between rounds and repeat for desired number of rounds
Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest
1. BW Squats 2. Squat Jumps 3. Shoulder Taps 4. Iron Cross
5. Scorpions (lying on stomach) 6. BW Lunges 7. Split Squat Jumps
8. Prone Cobras 9. Bicycle Crunches 10. 60 yd shuttle 11.Rest
Fartlek Option 30 min Continuous
A. Walk x :45sec
B. Jog x :30sec
C. Sprint x :15
repeat for 30 min
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