Workout Instructions

1 Round 

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 Swings 

Cues 

 - Hinge hips back

- Drive hips forward

- Keep arms straight

60 reps Commando Planks 

Cues 

 - Keep core tight

- Maintain straight line from head to heels

- Alternating arm lift, maintain stability

60 reps Front Squat 

60 reps Barbell Cleans 

Cues 

 - Maintain flat back and brace core

- Drive hips forward to generate power

- Pull bar to collarbone, catch in front squat position

500m Run 

50 reps Box Jumps 

Cues 

 - Set feet shoulder-width apart

- Dip knees and explode upward

- Land with soft knees

50 reps RDL Touch and Go’s

Cues 

 - Keep back straight

- Hinge at hips, not lower back

- Keep weight close to legs during movement

50 reps Push Press 

Cues 

- 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 Crunches 

Cues 

- Keep feet off the ground

- Reach for the toes

- Contract abs on the way up

300m Run 

40 reps Kettle Bell Swings 

40 reps Ball Slams 

40 reps RDL Touch and Go’s

40 reps Russian Twists