WARM UP
Waiter Walk (L-R)
Suitcase Walk (L-R)
Press (L-R)
Heartbeat Walk
10 Swings
8 Squats
Hip Flexor Stretch (R)
8 Squats
Hip Flexor Stretch (L)
10 Swings
8 Half Turkish Get Ups
8 Heartbeat Squats
8 Half Turkish Get Ups
8 Heartbeat Squats
10 Swings
1-Minute Plank
1-Minute Bridge
1-Minute Superman
10 Swings
8 Dead Bugs
8 Bootstrapper Squats
8 Resurrected Dead Bugs
8 Bootstrapper Squats
8 Resurrected Dead Bugs w/ Heartbeat
10 Swings
* Additional Stretches if Needed

10-MINUTES ALTERNATES
One-minute Swings/ One-minute Get Up
Switch on the minute for 10 minutes

LADDERS
3 different sizes (8, 12, 16)

10 single handed swings-shake out while partner goes-alternate hands

VICTIM WORKOUT
5-4-3-2-1 X 4
Swings, L-R snatch, squats

VO2 MAX
5 minutes snatch, alt hands.
1-4 minute # goes up, 5th minute “as many”
Divide # by 4
15 sec on - “as many” right
15 off
15 sec on - “as many” left
15 off
* Total 10 minutes

STATIC D.L.
#1-Deadlift two “heavy bells”, tighten everything – 1 min
#2- Tough Love, make sure #1 is tight
#1- 10 Double-handed Swings- shakes out
Switch
X5