200m jog (once)
3 rounds or 10 minutes
10 air squats
10 push ups
10 walking lunges
10 high knees
10 but kicks
BS warm up: 15 slow ass to grass back squats with just the barbell x2
back squat 5x@65%, 5x@75%, 5x@85%%; rest 2-3 min b/t sets
(Note: percentages are based off of heaviest back 1 rep max back squat, if you don't know work to a tough weight. Use a spotter if necessary)
B1. 15 ring dips; rest 20 sec
B2. 15 Chest to Bar; rest 90 sec x 3 (Do B1 first rest, then B2 = 1 set)
20 sec sprint; 10 second rest walk
200 m walk; Dynamic chest and thigh stretching
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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing. The use of any information in this program in solely at your own risk.