Backyard WOD: Strength Day 2

Backyard WOD: Strength Day 2

The Spartan 500

Warm up:

Dynamic warm up

Run/cycle/row/jump rope 5 minutes

Main set:

  • 50 Burpees
  • 50 Squats (or Vertical Squat Toss with Pancakes)
  • 50 Sit-ups
  • 5-25 Pull-ups
  • 5 rope climbs (or 5-25 chin-ups)
  • Run 1 mile

Cool down:

Stretch