Double-unders (20-50)

Burpees (10)

Turkish get-up (5 per side)

6 rounds

Deadlifts (8)

Wall balls (12)

Hollow rocks (15)

6 rounds

8 Rounds

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20)

Grip strength and core

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

Run 800 Meters Rest 3 minutes. Repeat

Phase 1

Dumbell Circuit

500 Meter Row

Shoulder Circuit Warm up I, Y, T

10 Second Hollow Hang ( piked pull up position )

5 sets of 12 reps each. Rest 2 minutes. Repeat

Still Leg Deadlift , Deadlift, Bent over Row

Push Press, Goblet Squat, Russian Twists

10 Second Static Support ( Dip )

400 Meter Run, rest 2 minutes Repeat