200m Run

2 Rounds:

15 Toe Touch Jumping Jacks

8 Alternating Samson Lunges

15 Hollow Rocks

8 Up-Downs

2 Rounds:

5 Burpee

10 Tuck-Ups

12 Scap Pull-Ups

Round 1: 10 Body Weight Lunges
Round 2: 10 Front Rack Lunges

10-8-6-4-2-4-6-8-10*

Front Rack Alt. Lunges (135/95)

20-16-12-8-4-8-12-16-20

Toes to Bar

*Complete 10 Burpees after each Full Round.

(Score is Time)

10-8-6-4-2-4-6-8-10

Front Rack Alt. Lunges (95/65)

20-16-12-8-4-8-12-16-20

Toes to Something

*Complete 8 Burpees after each Full Round.

(Score is Time)

2-3 SETS

100 Alt. Box Step-Ups (24/20)*

5:00 EZ Cardio

Week 5 of 5 -- "Chad" Extra Credit

*Weight Vest Optional

(No Measure)