This weeks WOW is brought to you by fellow Spahten trainer Todd Cambio. He’s a Spartan Group-X certified personal trainer. If you get a chance, stop by his web page www.toddcambio.com
I. Do as many Burpees (with or with out the push up, your choice) as you can in 5 minutes.
Rest 5 minutes then go on to the following:
ONE minute of work : One Minute recovery.
II. Prisoner Squats – keep hands behind your head with out pulling your on your head and squat to 90 degrees. AMAP in 1 min.
rest 1 min
III. Push Ups – chest to floor or chest to an elevated surface depending on your ability level. AMAP in 1 min.
Rest 1 min
IV. Body Rows or Pull ups – I use Lebert Equalizers, a TRX or a barbell in a squat rack to get my body row in. You can also do pull ups depending on what you have a valuable. legs bent at 90 degrees under the tool of choice. Pull chest to hand height. AMAP in 1 min.
Rest 1 min.
V. Jump Lunges – leg burner for sure! AMAP in 1 min.
Rest 1 min.
VI. Flutter Kicks – lay on your back and with fully extended legs, scissor kick your legs to a full 90 degrees from floor to straight up towards the sky. AMAP in 1 min.
Rest as needed and stretch when recovered.
Cheat Sheet:
I. Burpee Challenge 5:5
II. Prisoner Squats 1:1
III. Push Ups 1:1
IV. Body Rows 1:1
V. Jump Lunges 1:1
VI. Flutter Kicks 1:1
AMAP = As Many As Possible
