4 sets of:
Jumping Jacks: 30 sec
Rest: 30 sec
Boxing Run: 30 sec
Rest: 30 sec
Ben's final test before CT Swat Challenge Top Cop Competition:
1. Simulation of Monkey Bar
2. Sprint
3. Pull ups
4. Burpees
5. Weight Pull (hand over hand)
6. Run with 40 lbs Bundle
7. Hitting the Dummy with the Elbows
8. Bear Walk, Crab Walk
9. Squad follow by Front Kick
10. Run
11. Crawl and Dummy Pull
12. Farmer's Walk
13. Push ups follow by Mountain Climbers
14. Dead Lifts
15. Clean and Press with Sand Bag
16. Sledge Pull
17. Burpees
18. Run
19. Kettlebell Swing
20. Run + Flips
Cool down: 10 min
* We started 5:30 am in the morning. Good times...
* That was the killer course to go through, most people probably wouldn't finish that. Ben's time was 15 min 5 sec.
* I think you ready. Good luck on Tuesday .
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