The Spartan 15

THE SPARTAN 15
“When deeds speak, words are nothing.” – African Proverb
Warm-up
• Dynamic warm up
• Run/cycle/row/jump rope 5 minutes
Main set
• 3 x 15 burpees
• 3 x 15 bodyweight squats
• 3 x 15 jumping lunges
• 5 x 15-yard bear crawl, 5 rope climbs or 15 burpee/pull-ups
• Run/cycle/row/jump rope 15 minutes at high intensity
Cool Down:
Stretch