All New by B

Warm-up

• 80′ Lateral Monster Walk
• 80′ Monster Walk
• 10 Monster Squats
• 10 Monster Toe Touches
• 20 Trunk Twists
• 3 Sets
  • 80′ Tip Toe Walk (Forward, Back, Forward)
  • 10 Calf Raises

Legs

• 3 Sets
  • 12 Lateral Box Step Overs (24”, 15# DBs)
  • 140/120m TrueForm Run
  • 15 Squat Jumps
• 3 Sets
  • 12 DB Reverse Lunges (40#)
  • 250/200m BikeErg
  • 16/10 Plyo Lunges
• 3 Sets
  • 12 Cossack Squats
  • 10/10 Lying Side Leg Lifts (5# ankle weights)

B came up with this cycle and it was a good one. We’ll probably increase to 16 reverse lunges next week. This took us 26:36 today.

Midline

2 Rounds

• 30s Dead Bugs
• 10s Rest
• 30s Side Plank Twist (on elbow)
• 10s Rest
• 30s Side Plank Twist
• 10s Rest
• 30s Bear Crawl (forward/back over 6′)
• 10s Rest
• 30s Lateral Plank Walk
• 10s Rest

Good one that B found online. Rough on the shoulders.