KB Option Challenge:
1.SKB Swings 2.SKB Single Arm Swings 3.SKB Upright Row 4.SKB Goblet Squat
5.Hip Halo
This is a reverse ladder. Start by performing 24 reps of exercise 1, then 24 of exercise two and so on until you have done 24 reps of each exercise. Then perform 22 reps of exercise 1, then 22 of exercise two and so on until you have done 22 reps of each exercise. Do this by decreasing you reps by 2 each time until you are down to 2 reps 24,22,20,18,16,14,12,10,8,6,4,2 FINISH. Do this with as heavy a KB as possible!
KB Option:Hellbound 3-6 Rounds
1.DKB Front Squat to Press x:60sec,Rest :60Sec 2.Shuttle(15yds and back) x:60sec,Rest :60Sec 3.DKB Dead Clean or 1/4 Squat Jumps x10 +:10sec Hold, Rest :60Sec 4.Lateral Shuffle x :60sec,Rest :60Sec 5.DKB Swing :60sec, Rest :60Sec
Rest 2min between rounds then repeat for desired number of rounds
Option 1:Long Run or Swim 3-5 mile repeats 1:1 or 500m swim repeats 1:1
Option 2:Long Row or bike 3-5 1,000m row repeats 1:1 for time or 50 min bike for distance
Option 3: 3-5 x 800M ruck repeats 1:1 Goal Time <7min
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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