Warm up
3-5 min easy cardio
3 sets of 5-10reps
pull ups
dips
hindu squats
Main Set (complete as many rounds as possible in 20min)
(Turnout!)
-Hose pull tire drag (40 yards)
-Tire pull x 2 lengths (approx 50ft)
-Equipment carry (35lbs dumbells in each hand) 40yards
-Sledge Hammer forcible entry (25 strikes each each side)
-Pike pole simulation (25lb plate on arm curl bar, 15 reps each side
-Roof vent simulation w/axe (25 strikes each side)
-Tire flip (6flips of the biggest tire you can manage)
In the absence of this equipment you can do the following:
As many rounds as you can accomplish in 20 min
5 pull ups
10 alternating split squats (with kb held under your chin)
15 push ups
20 air squats
25 sit ups
Happy Training
Rayne
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