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Description

6 week plan to make you SPARTANS


Exercises

Set 1: 1 round
Run at a Steady Pace
Run at a Steady Pace
3 minutes
Transition
Transition
1 minute
Run at a Steady Pace
Run at a Steady Pace
3 minutes
Transition
Transition
1 minute
Run at a Steady Pace
Run at a Steady Pace
3 minutes
Transition
Transition
1 minute
Run at a Steady Pace
Run at a Steady Pace
3 minutes

Set 2: 2 rounds
Burpees
Burpees
30 seconds
Rest
Rest
10 seconds
Four Square Shuffle & Bear Crawls
Four Square Shuffle & Bear Crawls
1 minute
Rest
Rest
10 seconds
Duck Walk
Duck Walk
30 seconds
Rest
Rest
10 seconds
The Wheelbarrow
The Wheelbarrow
30 seconds
Rest
Rest
10 seconds
Army Crawls
Army Crawls
30 seconds
Rest
Rest
1 minute

Set 3: 2 rounds
Right Kettlebell Snatch
Right Kettlebell Snatch
10 reps
Left Kettlebell Snatch
Left Kettlebell Snatch
10 reps
Barbell Squats
Barbell Squats
10 reps
Barbell Shoulder Press
Barbell Shoulder Press
10 reps
Barbell Bent-Over Rows
Barbell Bent-Over Rows
10 reps
Dumbbell Lunges
Dumbbell Lunges
20 reps
Hammer Curls
Hammer Curls
12 reps

Set 4: 2 rounds
Suicides
Suicides
1 minute

Set 5: 2 rounds
Burpee Pull-Ups
Burpee Pull-Ups
8 reps
Power Step Ups
Power Step Ups
1 minute


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