30/15 x 5 rounds
A) Wall Ball
B) Line Jumps Slalom
C) KB Swings
D) Mountain Climbers
E) Battling Rope
FINISHER:
10 seconds of work / 10 sec rest
go for 5 min
A1) Supine Flutter Kicks
A2) Sit-ups
A3) Prone Flutter Kicks
then
10 seconds of each no rest for a total of 3 rounds
B1) center plank
B2) left plank
B3) center Plank
B4) Right Plank
Prison Workout 10-1 AFAP
A) Dive Bomber Push-ups
B) Pull-ups
C) BW Squats w/ Jump
D) V-Ups
Finisher: Varying 15y Shuttle Run Variations
60s in as few sets as possible
A) Body Rows
A2) Atomic Push-ups
B1) Weighted Step-ups
B2) PW Roll-outs
Strength + Sprints
Mini Strength Workout: 3 x 5
A) HSPU
B) One Arm KB Rows
C) Body Levers
Then
6 x 150m
6 x 50m – Top of the minute
Sparta #2
4 Rounds for time
1) 10 Muscle-ups (Bar or Ring)
15 x Jumping Muscle-ups or 15 Pull-ups + 30 PB Dips (or box dips feet elevated)
2) Jump Rope 150 forward + 150 backward
3) Broad Jumps x 30 y
4) Run to Sit-up Station and back
