Warm Up: See universal Department warm up prior to beginning.
2 Rounds for time each station is 2 mins
Station 1
(Climber keeps track of the time, everyone starts when the climber does)
Station 2
Station 3
Station 4
Station 5
As Always adjust reps and weights to accommodate your fitness level
1 round for time
Run = 1 lap around the station (Run should take between 1 – 2 mins at a moderate pace / may substitute with the Air Bike or Rower for equal time frame)
*Run
10 dumbbell / barbell thrusters
*Run with 5 burpees
10 dumbbell / barbell cleans (from the floor to shoulder)
*Run
10 dumbbell / barbell shoulder press
*Run with 5 burpees
10 punisher hits ( total hits on the sled )
*Run
10 ceiling breach / pulls ( up and down =1)
*Run with 5 burpees
30 seconds on the ladder mill
*Run
15 box jumps / box step ups
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.