Strength and Conditioning

Standard warmup:
● Bench press
○ 3×8
● 3 rounds, 1 min at each:
○ External shoulder rotations
○ Facepulls
○ Overhead dumbbell press
● “Push, Pull, Run” 5 rounds:
○ Buy in: ½ mile run, and 1 obstacle of choice
○ 10 push-ups
○ 10 pull-ups.
○ Finish with a half-mile run, or 5mins bike or row, 1 obstacle of choice

Obstacle Fit Bootcamp

45/15s :
High Knees / Burpees / Mountain Climbers / Alt Pike toe touches

Alphabet Soup!

Pick a word from the OCR hat and spell it in exercises! You’ll have to come check it out to see this fun new game!