3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE
WARM UP
ONE ARM THRUSTERS
JUMPING PULL UPS
MT CLIMBERS
RUSSIAN TWISTS
12 MINUTES
WORKOUT
RELAY RACE TEAMS OF 3 TEAM MUST GET 5OO LB AROUND BLDG USING ONLY 1 DB EACH RUNNER
TIMER
1 BLDG RUN WITH 1 DB
WORKERS
15 PUSH UPS INDOOR TIMER
BICYCLES WORKER
SWITCH
WORKERS CYCLE THRU PUSH UPS AND BICYCLES UNTIL RUNNER RETURNS
THEN ALL THREE TEAM MEMBERS
5 PULL UPS
CONTINUE ABOVE PATTERN; ROTATING RUNNERS UNTIL 500 LBS IS REACHED
[alert type="general"]This content is restricted to site members.
If you are an existing user, please login.
Not a member? Please register. [/alert]