KB Swings 4×10 (go heavy)
Sparta 300: (100 Super Burpees 100 V-Ups 100 Pullups) Do it for Sparta!!! (25 min time cap…see instructions below)….STRICT movement standards
*Exercises must be done in order and all reps must be completed before moving to the next
Backward Resisted Walks: 4 x 30
Must finish 100 reps of one exercise before moving on to the next exercise
Equipment needed: pullup bar, yoga mat optional, timer
Super burpees: controlled pushups movement to the floor (no flopping onto the floor), raise self with a pushup movement- no pushing from the floor with thighs or ??inch worming’ movement, jump with feet off the floor at the top, hands above the head at the top
V-ups: At top, palms have to hit above knees or hands all the way to the floor. Weight needs to be on the butt. Back needs to be off the floor. At the bottom, hands hit floor above the head. Legs straight the entire time.
Pullups: kipping allowed, any grip accepted. Chin above bar at top, elbows extended at the bottom
Suggested modification (for * performance): None. Done for rep count.