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Gen Mercer

Complete the following: 50-40-30-20-10 Burpees Pullups 4 Count Mtn Climbers Air squats *** After each set (ie- getting through the 50 reps of the 4 exercises ) complete a 400 meter run

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Bernard F Fisher

Swim Workout WU: 200 meter – any stroke 20 x 50 Free ( all out sprints, 20 sec rest) 1 min rest 10 x 100 CSS ( 25 sec rest) 1 min rest 5 x 200 Free ( 30 sec rest) 1 min rest 1 x 500 CSS ( all out effort)

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John Baca

10 rounds : 10 burpees 10 squat jumps 100 meter swim Then( rest as long as needed): 10 rounds : 50 meter bear crawl 20 push ups 20 jump lunges ( 10 each leg) 100 meter sprint

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Common Sense

Modified PST: 2000 meter swim Rest 10 min Max push ups in 3 min ( 2 min rest) Max situps in 3 min ( 2 min rest ) Max pull ups Rest 10 min 3 mile timed run in boots in Cammies Notes : use today as a way to measure your weaknesses and realize […]

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Teddy

2 Rounds of : 100 pull ups 100 situps 100 hand release push ups 100 squat jumps Then rest as long as needed: 4 mile timed run ( shoot for 28 min) *** Anyone over 30 min on the run owe a 100 burpee penalty!

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Colt

Warm up : 200 m swim any stroke 1000m swim CSS ( 1 min rest) 5 x 100m all CSS ( 15 sec rest ) 1000 m swim Free(1 min rest) 5 x 100m all Free( 15 sec rest ) Cool Down : any stroke and distance of your choice

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