January 12, 2017

January 12, 2017

dynamic :
6 minute circuit of :
run 100 meters
waiters walk x 80 feet
lunge + air squat complex - length + back


6 minute circuit of :
assault bike x 6/4 calories
handstand pushup x 2-8
straight leg situps x 12-15

rest 2 minutes

6 minute circuit of :
run 100 meters
rope climb x 1/ pullups x 6
slam ball x 10

rest 2 minutes

6 minute circuit of :
ski erg 100/75 meters
kb fr lunges (26/18) x 12
ring dips x 2-6 or hrpu x 8


rest 2 minutes 


6 minute circuit of :
sled drag (45/25) x 75 meters
t2b x 6 or 12 hanging leg lifts

rest 2 minutes

6 minute circuit of :
row 8/6 calories
muscle up x 1-2 or tough pullup
no pushup burpee x 5

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