KB Option:The Dean's List 4-6 Rounds
1.SKB Swings x10+ SKB 1 arm Swings Rtx5+SKB 1 arm Swings Ltx5 (or 20 SKB Swings), Rest :20sec 2.DKB Clean x8, Rest :20sec 3.DKB Squats x10, Rest :20Sec 4.DKB Push Press x10, Rest :20Sec 5.Plank to Push Up x10, Rest :20sec 6.DKB Farmers Walk x60 Yards, Rest :20sec
MB Circuit Option:Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises. When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again.
1.Vert MB Toss
2.MB windmill Slams
3.Kneeling Medball toss with Bear Crawl
4. MB Slam w Burpee
5. Reverse Crunch
6. MB Chest Pass throw from the Ground
Cardio Round Robin Option: Air Bike x1mile , row x2k, force treadmill x500yd, versaclimber x400m, force treadmill x550yds) x2 Rounds
Rest in in between implements and at the completion of each round
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