Spartan Workout Program
Day 2
“PREPARE FOR GLORY”
30 meter sprint
30 meter bear crawl
Rest 1:00min
30 meter sprint
30 meter bear crawl
Rest 1:00min
30 meter sprint
30 meter bear crawl
Rest
8 repetitions – Clean and Press
15 push-ups
Rest 1:00min
8 repetitions – Clean and Press
10 pull-ups
Rest 1:00min
50 repetitions – Butterfly Kicks
20 toe-touches
Rest 1:00min
8 repetitions – Clean and Press
15 push-ups
Rest 1:00min
8 repetitions – Clean and Press
10 pull-ups
Rest 1:00min
50 repetitions – Butterfly Kicks
20 toe-touches
Rest 1:00min
40 repetitions – Oblique Twists
30 repetitions – Bicycle
Rest 1:00
20 Front Medicine Ball Tosses
Rest 2:00min
20 Side Medicine Ball Tosses
Rest 2:00
15 Upward Medicine Ball Tosses
Rest 2:00
30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
Rest 1:00
30sec Turkish Get Up
Rest
30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
(repeat this rotation of push-ups and planks until you burnout)