200 m run (once)
10 mins or 3 rounds:
10 air squats
10 high knees
10 but kicks
10 walking lunges
1000m row for time or 800m run (if no rower)
10 minute rest
6 Power cleans #135
8 walking Lunges front racked #135
10 burpee over bar
200 meter farmers carry #70 Kettle bells or DB's each hand
200m walk 15-20 mins dynamic hip, thigh, and back stretching. Foam rolling (if available) the quads, thighs, and calves 15 seconds per area and 30 seconds slow entire back.
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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.