re: Military/LEO Workout Thread

We did this workout below with one of the generals here. This was a few days ago and I am still sore.

Workout of the Day:

1.) 21-15-9 Rep Scheme
Medicine Ball (MB) Thrusters
MB Russian Twists
Run 1x Lap

2.) 100 x MB Situps (SU) w/ Partner
100x Air Squats (Partner Planks)
Run 2x Laps

3.) 100 x Kettlebell Swings (KBS) (Partner Plank)
100 x KB Deadlift (DL) (Partner Plank)
Long Run w/ partner (Red Route)

4.) 21-15-9 Rep Scheme
Burpees
SU
Run 2x Laps

5.) 30 x MB Front Squats (Partner Plank)
20 x Hand Raise Pushups (HR PU) (Partner Plank)
10x Flutter Kicks (Partner Plank)
Run 1x Lap

We used 35lb KBs and 14lb MBs. This was done with a partner. Rounds 2, 3, and 5 were split up with one doing the exercise and one doing the plank. That was rough during the third round.

For our laps, we ran around the block. The long run was about 1.5 miles. The total distance ran was around 4.25 miles.