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

1 Run 400 meters

2. Push Ups Every 45-60 Seconds

8|6|4|4 -10|8|6|4

3. Dumbbell Circuit 1 ( Increase weight each round if able )

15, 12, 9, 6, 3 reps per round

Bent over Row , Goblet Squat, Press

4. Finish with 75 Sit ups

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.