Ultra 24th July

Warm up

30:15

Butt Kicks

Walkouts

High knee

4 lunges / jump squats

Burpee mtn climber build up

2 x

Buy in

30 burpees or 50 squat thrusts

Pick a block

A - 100m run / 60s cardio

27 reps

Jumping lunges r and l =1

Sus rows

Hack squats

B - 100m run / 60s cardio

21 reps

Sumo squats

Knee raises/jacknife

Oh walking lunges r+l = 1

C - 100m run / 60s cardio

15 reps of

Box jumps

Primal Burpees

MB ots

D - 100m run/ 60s cardio

9 reps of

Burpee over te DB’s

Hero Makers

DB thrusters

9:9 DB Walking lunges

Buy out 1 x 400m run / 3 mins cardio

If/when complete

Station 2

Slam ball

20*18*16*14*12

10*8 * 6 * 4 *2

Burpees

*1 length prowler/20 Jump squats