Workout Instructions
1 RoundÂ
Disclaimer: You DO NOT need to complete the reps in 1 set. You can breakdown the rep’s into multiple sets e.g. 60 Kettle Bell Swings = 6 x 10, then you move on to the next exercise.
800m Run
60 reps Kettle Bell SwingsÂ
CuesÂ
 - Hinge hips back
- Drive hips forward
-Â Keep arms straight
60 reps Commando PlanksÂ
CuesÂ
 - Keep core tight
- Maintain straight line from head to heels
-Â Alternating arm lift, maintain stability
60 reps Front SquatÂ
60 reps Barbell CleansÂ
CuesÂ
 - Maintain flat back and brace core
- Drive hips forward to generate power
- Pull bar to collarbone, catch in front squat position
Â
500m RunÂ
50 reps Box JumpsÂ
CuesÂ
 - Set feet shoulder-width apart
- Dip knees and explode upward
- Land with soft knees
50 reps RDL Touch and Go’s
CuesÂ
 - Keep back straight
- Hinge at hips, not lower back
- Keep weight close to legs during movement
50 reps Push PressÂ
CuesÂ
- Engage your core and keep it tight throughout the movement
- Dip down and then drive through your legs to push the bar overhead
- Finish with a strong lockout overhead and control the weight on the descent
50 reps Toe Touches CrunchesÂ
CuesÂ
- Keep feet off the ground
- Reach for the toes
- Contract abs on the way up
Â
300m RunÂ
40 reps Kettle Bell SwingsÂ
40 reps Ball SlamsÂ
40 reps RDL Touch and Go’s
40 reps Russian Twists