KB Option:The Dean's List 4-6 Rounds
1.SKB Swings x10+ SKB 1 arm Swings Rtx5+SKB 1 arm Swings Ltx5 (or 20 SKB Swings), Rest :20sec 2.DKB Clean x8, Rest :20sec 3.DKB Squats x10, Rest :20Sec 4.DKB Push Press x10, Rest :20Sec 5.Plank to Push Up x10, Rest :20sec 6.DKB Farmers Walk x60 Yards, Rest :20sec
Option 1: Long Run or Swim 7-8 mile run < 8min/mile or 1500+m swim
Option 2: Long Row or bike 10,000m+ row for time or 60min bike for distance
Option 3: 5mile ruck < 1:15min
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
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