1. 17 Way Walks
20 yds | 1 set each
17 exercises for 20 yds (1 Down Block, 2 Single Leg Cross, 3Lunge Twist, 4 Step Back Lunge w/ reach, 5 Alternating Squats, 6 Squat Walk Fwdd, 7 Squat Walk Back, 8 Side Squat Walk right, 9 Side Squat Walk Left, 10 Low Frog Hop Forward, 11 Low Frog Hop Backward, 12 Bunny Walk Forward, 13 Bunny Walk Backward, 14 Side Hand Walk Right, 15 Side hand Walk Left, 16 Inchworm w/ Pushup, 17 Inchworm to Hip Heist to Bunny Walk
2a. Pull ups
max reps | 5 sets
Full Range of Motion. Need to get a minimum of 10 reps then go immediately to rope slams
2b. Rope Slams
45 Seconds | 5 Sets
As soon as you drop from pull ups slam the rope as hard and fast as possible. After 45 seconds take a 30 second break
10-12 reps each arm | 5 Sets
Get in a deep lunge and pull hard. Should be a heavy weight. Once your done with one arm go right into 3a single arm band rows before switching to the other arm.
3b. Single arm band Rows
30 each arm | 5 sets
Pull hard and fast. Focus on speed.
4a. Wide Pull Ups
Max reps | 5 Sets
Full Range of Motion. Need to get a minimum of 10 reps then go straight into chest to ground burpees
45 seconds | 5 Sets
Go as fast as possible for 45 seconds
5. Body Saws
100 reps | 1set
Do as many as you can. Rest no longer than 10 seconds. Get the same range of motion for each. Quality saws!