Put Forth Effort

Warm up 

Assault bike – 10 min

• stretch 

Backwards Treadmill walk – 10 min 

Core Training 

2 rounds of : 

50 stick twist 

50 stick side bends 

50 reverse crunches 

50 ankle taps

50 flutter kicks 

Cardio 

Incline treadmill walk – 30 min @3.0 mph 

Calisthenics

Push-up Routine 

3 rounds of:

10 wide

50 jump rope skips 

10 decline 

50 jump rope skips 

10 diamond 

50 jump rope skips 

10 pike 

50 jump rope skips 

10 regular 

50 jump rope skips 

10 incline 

50 jump rope skips 

10 incline 

50 jump rope skips 

Pull-ups 

5×8

Air squats 

5×20

Russian KB swings 

5×20@53lbs 

Chin ups 

5×8

Dips 

5×15

Alt. KB snatches 

50 (25 each side @53lbs)

Alt. KB side bends 

100 (50 each side @53lbs)