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SPARTAN TRAINING

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OCR TRAINING SCHEDULE:

 

Complete each workout as fast as possible!

 

Saturday 16th

4 Rounds:

*10 Burpees

*10 Reverse lunges (per leg)

*30 sec Dead hang (if you let go - get back up!)

*30 sec low Plank (keep your abs, quads, and glutes tight with your body parallel to the ground)

*30 sec Rest

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Buyout: 1 mile Run

 

Sunday 17th

3 mile run (As fast as possible)

 

Monday 18th

30 Burpees

50 ft Forward then Reverse Bear Crawl (100 ft total)

*keep your knees 1 inch off the ground, back parallel to the ground

1 min Dead hang

200 ft  walking lunges

1 mile Run


Tuesday 19th

4 Rounds:

10 push-ups

20 ft Army crawl

30 sec high Plank

50 ft Farmers carry (use heavy dumbbells/kettlebells/or plate)

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Buyout: 1 mile Run

 

Wednesday 20th

3 mile run (As fast as possible)

 

Thursday 21st

100 Burpees 

 

Friday 22nd

Rest Day

 

Saturday 23rd

RACE DAY! AROO!

Get comfortable being uncomfortable!!