Core
- Max Plank Hold (You must keep your body still and your back flat the entire time not taking your toes or forearms off the ground)
- Bear Crawl Plank Hold (Start on your hands and knees with your hands under your shoulders and knees under your hips and toes on the ground, lift your knees 1 inch off the ground and hold with your back flat for as long as possible, do not remove your feet or hands from the ground and don't move your body)
Full Body
- Max Burpees in 5:00 (Each rep your chest must fully touch the floor and you must jump at the top)
Conditioning
- Half Field Suicide ( perform on a field if possible, if not measure out the distance in whatever space you have)
- Max Plank Hold (You must keep your body still and your back flat the entire time not taking your toes or forearms off the ground)
- Bear Crawl Plank Hold (Start on your hands and knees with your hands under your shoulders and knees under your hips and toes on the ground, lift your knees 1 inch off the ground and hold with your back flat for as long as possible, do not remove your feet or hands from the ground and don't move your body)
Full Body
- Max Burpees in 5:00 (Each rep your chest must fully touch the floor and you must jump at the top)
Conditioning
- Half Field Suicide ( perform on a field if possible, if not measure out the distance in whatever space you have)
- Run 50 yards and back
- Run 40 yards and back
- Run 30 yards and back
- Run 20 yards and back
- Run 10 yards and back