RED DAY
CONDITIONING PROGRAM GW 10 AIR SQUATS 10 SWING KICKS 10 PLYO JUMPS 10 MOUNTAIN CLIMBERS STRETCH C1- SPEED/POWER BATTLE ROPES 30/30 - 4 ROUNDS 1 MIN REST THEN.. BROAD JUMPS 30/30 X 4 C2-MC PARTNER WORKOUT A 10 WALL BALLS 10 SIT UPS 10 BARBELL SNATCHES 55/75 LBS 15 MIN CONTINUOUS - BENCHMARK NUMBER OF ROUNDS COMPLETED IN THIS WORKOUT EACH TEAMMATE TAKES TURNS DOING THE ENTIRE MOVEMENT AND ALL THE REPS FOR THAT MOVEMENT AND THEN ALTERNATES SO THAT EACH PARTNER MUST DO EACH MOVE EXAMPLE: PARTNER A DOES WALL BALLS PARTNER B DOES SIT UPS PARTNER A DOES SNATCHES PARTNER B DOES WALL BALLS PARTNER A DOES SIT UPS PARTNER B DOES SNATCHES ETC..... C3-MC PARTNER WORKOUT B 20 PULL UPS OR RING ROWS 20 SQUAT THRUST TO LATERAL CONE JUMP 20 CALORIE ROW 15 MIN CONTINUOUS ROUNDS - BENCHMARK NUMBER OF ROUNDS COMPLETED
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