Don here, I wanted to give you something to remember this Sunday. You wanted workouts to get you ready to ship, well here it is. Slay on friends, Slay on!!!!
Warm-up
Side Straddle Hops– 15 four count (Twice)
Cross Over Lunge– 25 yards (Twice)
Build Up Sprints– 30 yd sprints. First sprint 50%, Second 75%, Third 100%
(Twice)
Carioca- 20 yds (Twice)
SlayTime
1/2 Mile at 65%- 90 sec break (Twice)
30 lb (Ammo Can or Kettle Bell) Shoulder Press- Max Set in 60 secs (Twice)
1/4 Mile at 80%- 45 sec break (Twice)
Buddy Drag- 25 yds 30 sec break (Twice)
100 yd Sprint 100%- 20 sec break (Twice)
Burpee Pull-Up- 2 to 1 set. 2 pull-ups 1 burpee. Your goal is to reach failure.
Don’s special add-on: (Note: only if able to)
Give yourself 5 mins rest before attempting this. Grab whatever you used as the 30 lb weight and put it above your head while doing lunges for 100 yds. Do this twice.
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