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Session: Clean and jerkTyre flipTurkish get upRenegade rowType writer press upsSprints
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Session: Walkouts into Jack legsDevils pressSit up punches - Sit up ropesKnee tucks with dumbbellGet upsJack press
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Session: RunDevil press med ball slamsBoxersitsFarmers walkBurpee plate toe tapFront crawl kicks
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Session: Mountain climbersKettlebell sumo deadliftsMedball slamsPress upsSkippingTRX row and face pullLat pull downsRaised kettlebell walking lunges
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Session: 5 Sets10 Plank knee to elbow10 Pseudo press ups10 Squat to forward fold4 Sets4-8 Handstands (with shoulder taps)8 Typewriter squats3 Sets15 Alternate lunge jumps15 TRX Archer rows2 Sets20 Leg raises20 Down dog scapula press ups1 Set15 Tombstone burpeesMAX Pull and Push Ups for the remaining time
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Session: Chopper lungeGlute bridgesStep up kicksKettlebell swingsDumbbell over - undersDumbbell around the worldsLat pulloversToe tapsRomanian deadliftsiframe width="560" height="315" src="https://www.youtube.com/embed/0Eb9P-_NS-k?si=w3V5yXBaTG5qVfDg" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen>
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[tablestart]Day, Session name, Basic overview
Monday,Born Survivor Training 33 1/3,Last push to prep for Born Survivor with four rounds of six relevant exercises
Tuesday,Burn and chill,Ascending - descending accumulator and full body stretch
Wednesday,Pays to be a winner,Two sets of three exercises done in teams of three
Thursday,Lift it - slam it - skip it - pull it,Four rounds of upper lower and cardio - 3 times through on 2 exercises per round
Friday,Friends Till The End,30 minutes to work through descending volume of sets of five groups of exercises
Saturday,Reducing rest times,Full body work out with reducing rest times[/tablestart]
Clean and jerkTyre flipTurkish get upRenegade rowType writer press upsSprints
Walkouts into Jack legsDevils pressSit up punches - Sit up ropesKnee tucks with dumbbellGet upsJack press
RunDevil press med ball slamsBoxersitsFarmers walkBurpee plate toe tapFront crawl kicks
Mountain climbersKettlebell sumo deadliftsMedball slamsPress upsSkippingTRX row and face pullLat pull downsRaised kettlebell walking lunges
5 Sets10 Plank knee to elbow10 Pseudo press ups10 Squat to forward fold4 Sets4-8 Handstands (with shoulder taps)8 Typewriter squats3 Sets15 Alternate lunge jumps15 TRX Archer rows2 Sets20 Leg raises20 Down dog scapula press ups1 Set15 Tombstone burpeesMAX Pull and Push Ups for the remaining time
Chopper lungeGlute bridgesStep up kicksKettlebell swingsDumbbell over - undersDumbbell around the worldsLat pulloversToe tapsRomanian deadliftsiframe width="560" height="315" src="https://www.youtube.com/embed/0Eb9P-_NS-k?si=w3V5yXBaTG5qVfDg" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen>