Dan Broughton

Partner Workout Partner #1 squat hold/ Partner #2 400 m run Partner #1 plank hold/ Partner #2 25 burpees Partner #1 Bar hang/ Partner #2 50 squats Parnter #1 wall sit/ Partner #2 30 sit-ups  

Part I-  2 rounds of 30 sec max squats/ 30 sec max sit-ups Part II- 3 rounds of: 1 min burpee tuck jump 1 min KB SDHP 1 min V-Ups 1 min push-ups 1 min rest

Tabata Mountain climbers   10 min AMRAP of 30 m DB lunges 15 DB thrusters   Tabata Flutter kicks

Benchmark #1 500 m row 50 squats 40 sit ups 30 push ups 20 pull-ups

In teams of 2: 1000 m row 200 jumping lunges 150 mountain climbers 100 push ups 1000 m row  

10-1 burpee box jumps 1-10 v-ups

Shuttle runs! 5 rounds per person THEN AMRAP 12 minutes 2-4-6-8-10 etc.. DB Push press DB squat

200 m run 25 pull ups 25 HR push ups 25 wall balls 25 burpees 25 wall balls 25 HR push ups 25 pull ups 200 m run    

Row 1000 m then 4 rounds for time 20 DB thrusters 15 abmat sit ups 10 Renegade Row

EMOM 12 minutes Minute 1: 8 pull ups Minute 2: 10 push ups Minute 3: 10 KB Swings Then 30-20-10 Box jumps Box dips KB SDHP