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Monday 11/30

Midline

3 Rounds

:45 each exercise

- Penguins

- Candlestick Roll to Jump

- Superman Snow Angels

- Plank Jacks


Conditioning

Fast and Furious

3 Sets (1 Set Every 6:00) 100m Run 10 Burpee Box Jump Over (24/20) 100m Run 10 Burpee Box Jump Over (24/20)


No Equipment Conditioning

Fast and Furious Bodyweight

3 Sets (1 Set Every 6:00) 100m Run 15 Burpees 100m Run 15 Burpees

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Thursday 4/15

Conditioning “Super Soldier Serum” Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of

Wednesday 4/14

Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

Tue (4/13/21)

“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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