Spartan Workout Program

Day 11

“EARN THESE SHIELDS, BOYS!”

 

10 Pull-ups

10 Push-ups

10 Pull-ups

Rest

 

15 repetitions – Clean and Press

Rest

15 repetitions – Clean and Press

Rest

15 repetitions – Clean and Press

Rest

15 repetitions – Clean and Press

Rest

 

10 Push-ups

30sec Right Plank

9 Push-ups

30sec Left Plank

8 Push-ups

30sec Right Plank

7 Push-ups

30sec Left Plank

6 Push-ups

15sec Right Plank

5 Push-ups

15sec Left Plank

Rest

 

50 Crunches

25 Oblique Twists

25 Sit-ups

20 Toe-touches

25 Reverse Sit-ups

Rest 1:00

 

50 Crunches

25 Oblique Twists

25 Sit-ups

20 Toe-touches

25 Reverse Sit-ups

Rest 1:00

 

30sec Shadow Boxing w/dumbbells (use 3-5lbs)

30sec Jump Rope

30sec Shadow Boxing w/dumbbells (use 3-5lbs)

30sec Jump Rope

30sec Shadow Boxing w/dumbbells (use 3-5lbs)

30sec Jump Rope