Full Body Conditioning (optional)
Regular workout
Created by Danny Kennedy on 12 Aug 2022, last updated on 12 Aug 2022.
est. 51 minutes
Equipment
Dumbbell
Medicine ball
Sled
Instructions
This workout requires MAX effort. You will be rewarded with
longer rest periods on some exercise, but do your best to
get out of your comfort zone, this is where growth happens.
KB Hip Flexor Mobility
60 sec
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Cat/Cow Lower Back Stretch
30 sec
Sink chest to the floor, lift upper back to the roof
Sink chest to the floor, lift upper back to the roof
Pec/Shoulder Stretch
30 sec
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Superset of 4 sets
Farmer Walk
30 sec
1. Stand upright holding dumbbells with your arms straight by your sides.
2. Walk forward as far as you can while holding the dumbbells.
3. Move for a given distance, typically 50-100 feet, as fast as possible.
1. Stand upright holding dumbbells with your arms straight by your sides.
2. Walk forward as far as you can while holding the dumbbells.
3. Move for a given distance, typically 50-100 feet, as fast as possible.
Landmine Rotation
20 total
Sled Push.
45 sec, HEAVY
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
1) When performing this exercise, you’ll want to maintain straight arms and abdominals engaged.
2) Drive from the hips and legs as best as you can.
Rest for 2 min
Repeat new set
Superset of 3 sets
Pull Ups
To failure
Rower
500m
Push with the heels, pull with the arms. Keep it smooth.
Push with the heels, pull with the arms. Keep it smooth.
Rest for 2 min
Repeat new set
Superset of 10 sets
Assault Bike
5 calories (total of 50 by last set)
MAX EFFORT
MAX EFFORT
Deadball Slam
5 slams
Repeat new set