Complete:
The Gauntlet (see instructions below)
Grok Crawl 20 yards
Duck Walk 20 yards
3×15 Reps Sandbag Slams
Complete four cycles:
15 Around the Heads (both directions)
15 Stakhanov Shovels (both sides)
15 Spear Lunges (both sides)
During commercial breaks, complete three cycles of:
15 Single Leg Hip Thrust, Each Leg
15 Overhead Presses
15 Bulgarian Split Squats, Each Leg
15 Bodyweight Rows
Read More
Complete:
Max Pullups, 5 minutes
Max Pushups, 5 minutes
Max Squats, 5 minutes
Complete 5 cycles:
7 Single-Leg Crossbody Deadlifts (each leg)
20 Meter Single-Leg Hops (each leg)
50 Meter Single-Shoulder Weighted Carry (switch shoulders halfway through)
30-second Single-Arm/Leg Plank (each side)
Complete 4 cycles:
30 Meter Farmer’s Carry
8 Towel Pullups
20-second Door Pinches, each hand
Complete:
4 40-yard Dashes
2 Max Pushups (or Bench Press), Two Minute Rest
10 Vertical Leaps
10 Broad Jumps
5 Cone Drill Runs
5 Shuttle Runs
Complete for time, Basic or Advanced (respectively):
10 or 30 Pushups
20 or 50 Meter Bunnyhops
20 or 50 Meter Walking Lunges
15 or 40 Spidermans (Spidermen?)
10 or 25 Meter Sprint
10 or 25 Meter Grok Crawl
10 or 25 Meter Sprint
10 or 25 Meter Grok Crawl
10 or 30 Pushups
20 or 50 Squats
10 or 20 Overhead Presses
20 or 50 Meter Sprint
Max cycles in 15 minutes of:
Grok Crawl
Sprint
Grok Crawl
Sprint
Complete for each leg:
1-minute Single Leg Balance
6 Single Leg Balancing Leg Sweeps
30 seconds Single Leg Balance w/Eyes Closed
Ⓒ 2023 Mark's Daily Apple
