15 minutes of hell:
with 2 15lb dumbbells we did 30 seconds of various movements. Highlights include overhead presses, overhead tricep extensions, alternating bicep curls, squats, lateral lunges, trunk twists, lunges, and more
Partner up:
1 person does 15 meter bear crawl w/15lb dumbbells in hands while partner holds a squat with 15lb dumbbells.
Repeat until instructor says stop. I did 8 bear crawls...
Shoulder burn:
20 seconds ball slams w/10lb medicine ball
10 seconds rock hold (hold medicine ball straight out from chest
8 rounds, no rest
2 minutes rest, then repeat the 8 rounds again
1-5,5-1 ladder:
Chinups
Knees to elbows (do half pull-up, then bring knees up to the elbows. intense on the abs)
Pretty brutal overall.
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