Monday 7/18
A: Battle Ropes (mixed patterns) : 15 on / : 45 off x 6
B: Empty Sled Sprints :15 on / : 45 off x 6
C: Lateral Shuffle Mirror Drill or Cone touch : 15 on / : 45 off x 6
D: MB Slam to Chest Pass : 15 on / : 45 off x 6
E: Ski or Assault Bike Sprints : 15 on / : 45 off x 6
F: Fast Feet on Steps : 15 on / : 45 off x 6
2 minutes off between rounds
Core or Stretch Finisher if time allows
Wednesday 7/20
4x
Bear Crawls : 45
Banded leg lowers : 45
Tactical Lunge : 45
S/L bridge off MB : 45 (switch legs half way)
(:90 rest between sets)
4x
Renegade rows : 30
side plank variations : 30 (switch sides half way)
MB Wall Ball : 30
pinch plate carry : 30
(:60-:90 rest between sets)
Finisher of your choice if time
Friday 7/22
Pyramid Conditioning
1:00 on / :30 off (options include MB slams/throws, Assault sprint, shuttles,sled, etc.)
2:00 on / :45 off (carries, planks, tru fit row/push up combos, jump rope, sled, etc.)
3:00 on / :60 off (Jump rope, machines, carries, planks, etc.)
4:00 on / :90 off (machines, planks, carries, etc)
5:00 on / 2:00 off (team run, 3-4 laps around building or 1-2 laps around complex)
4:00 on / :90 off (same examples as above)
3:00 on / :60 off (same examples as above)
2:00 on / :45 off (same examples as above)
1:00 on (same examples as above)
Some people like to make choices on their own, if not, have a set plan for those that don’t want to think and just want to move. Bring up this option before you send them on their way after warm up.