Out of every 100 men, 10 shouldnt even be there, 80 are just targets, nine are the real fighters, and we are lucky to have them, for they make the battle. Ah, but the one, one is a warrior and he will bring the others back. - Heraclitus
A battle of epic proportions..
This one is going to be a little different than what we’re used to. We’re going back to our roots with complexes and matrix’s. If your lungs aren’t burning, your muscles sure will be.
Each station will have 3 guys and last 3 minutes. One Spartan works, while the other two rests. Repeat as many times as possible in 3 minutes. There will be a 1 minute break in between each station.
Station #1 – 300 yard shuttle sprints
Station #2 – Barbell Complex 10-8-6 (Bent-Over Row, RDL, High Pull, Push Press)
Station #3 – Medicine Ball Ab Complex 10’s (Leg Lifts, Crunch, Exchange)
Station #4 – Kettlebell Complex 12-10-8 (Swings, High Pulls, Overhead Press)
Station #5 – Plank Matrix (Side to front to side)
Station #6 – Squat Matrix 20-20-20-10 (Squat Jumps, Prisone Squats, Burpees, Burpees to Chins)
Station #7 – Log Press Complex 10-8-6 (Bent-Over Row, Clean, Push Press)
Station #8 – KB Swing/Burpee Countdown 8-7-6-5-4-3-2-1
Station #9 – 100lb KB Deadlift:Valslide Mountain Climbers 10-8-6-4-2:20 seconds
Station #10 – Agility Ladder (Icky Woods, Lateral In-Out, Linear In-In-Out)
Station #11 – Rowers – 3 minutes