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"The BANDit"



Warm Up

3 rounds

10 m lateral band walk (each side)

10 m front and back band walk


3 rounds

4 inchworms

4 spiderman lunge

8 soldier kicks


3 rounds

200 m row

50 m sled push

50 m sled pull


3 rounds

:45 assault bike

20 m lateral sled pull

20 m lateral sled pull


Workout

3 rounds

10 stiff leg deadlifts

10 stiff leg with high pull

10 still leg deadlift

:60 rest


3 rounds

20 m lateral band walks (left)

10 push ups

20 lateral band walks (right)

10 push ups


3 rounds

20 m front diagonal monster walk

10 push ups

20 m back diagonal monster walk

10 push ups


4 rounds


Conditioning

50 m sled push with band (step with right leg only)

50 m sled push with band (step with right leg only)



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