Warm up:
Athletic warm up
then
2 rounds of
20 Jumping Jacks
Rest 30 seconds Assault Bike (or Rowing) x 30 seconds Rest 30 seconds Waiter + Farmer Carry x 40-50 yards per side Rest 30-60 seconds
Strength:
Every 3 minutes, for 9 minutes (one set of each): Station 1: 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs) Station 2: 3 Minutes of Handstand hold practice (use this time to accumulate time inverted and perfect your ability to balance) Station 3: 3 Minutes of Ring Muscle-Up Skill Practice (use resistant bands)
Workout:
5 minutes of Run (AMAP)
4 minutes of Squats (AMAP)
3 minutes of DU (AMAP)
2 minutes of Box jumps (AMAP)
1 minute of DB bench press (AMAP) (25-30Kg/10-17Kg)