10-12
A. Alternating Sets: Bent-Over Barbell Row, Alternating Kettlebell Goblet Cossack Squat, Prowler Push
4 sets, for quality, of:
A1. 8-10 Bent-Over Barbell RowsA2. 16-20 Alternating Kettlebell Goblet Cossack SquatsA3. Prowler Push 60 meters15m = 1 length of field
60m = 4 trips / 2 round trips
B. As Many Rounds and Reps as possible in 15 minutes:
– Bodyweight Walking Lunge 15 meters
– 8 Push-Ups
– 8 Lying Leg Raises
– Bodyweight Walking Lunge 15 meters
– 8 Pull-Ups
Lunge all the way to the gate, perform leg raises & push up, lunge back, then pull ups