Daily Challenge
“Captain Freedom”
Format: Circuit + Finisher
10 Deadlifts @ 50%
10 Plank Knees
3 Chin-Ups
80m Run
(x25 Min)
—
To Finish,
800m Run
|
Specialty
Shred
7a – CP
(x20 Min)
Fuel dock run
20 split leg crunch
15 db thrusters
10 lateral lunges
8 slam ball burpee
5 HR pushups
Then, with partner: 8 min each
1. 1200m row
60 squat jump lunges
2. 20e leg throws
1 min wall sit
Kettlebells
5:30p – PB
7×3 jerks R,L
—-
10 h2h swings
10 rev lunges
10:8:6:4:2 goblet squats
(5 total rounds)
—-
Bottoms up practice |
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