I’m close to getting 15 clean pushups in before my form craps out…anyhow
- Warmup run with high knees, butt kickers, sprints, side shuffles
- dynamic stretches with 20 high knees between each exercise
- Partner setup, 5/5/5 to 25/25/25 pushups, situps, squats; increment 5
- circuit
- 3 tire flips
- tire step throughs
- 10 rope slams
- 10 medicine ball slams
- 10 ab rollers
- 10 sliders, knees to chest
- high knees via agility ladder
- Circuit 2
- 15 box jumps
- 15 trx rows
- “box sprint”…run forward, shuffle left, run backwards, shuffle right
- squat jacks along fire hose
- Circuit 3
- Any of the above exercises for 10 count (except tire flips)
- “man maker” with 10lb dumbells
- sprawl to pushup, single arm row while holding plank, each side, then back to squat, curl, shoulder press
- aaaaaaaaaaaaaaabs
- flutter kicks 1-2-3/25
- knees to chest 25
- situps 25
- crunches 40 (elbows touch knees)
- Stretch