800m run
50 sit-ups
21 sledgehammer tire hits
100 ft. tire pull
3 rope climbs
200m waiters walk (1 / 1.5 pood)
400m run
I think I'm forgetting an element or two from that workout. We followed up with some ab work:
2 rounds
5 push-ups between each exercise, rest only between rounds
30 second ball hang, 14#
Knees-to-elbows
Flutter kicks
Front plank
Wall ball crunches (ball between ankles)
Side plank
Atomic sit-ups
Side plank
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