Written by and posted on behalf of Estrada
5 PACS
Warm-up
4 cinder blocks placed on the track. 1 on each end and 1 on each side.
One person at each block and 1 at the pull-up bar.
The 5 stations were curls/ thrusters/ tricept ext/ kettle bell (cinder block) swings/5 pull ups at that station. 4 rounds at each station running in between stations to the next station.
1st round 20 reps/ 5 pull ups
2nd round 15 reps/ 5 pull ups
3rd round 10 reps/ 5 pull ups
4th round 5 reps/ 5 pull ups
Then the 5 of us lined up side by side and 3 of us carried the cinder blocks over our head and walked. When you got tired you past the block off to someone not carrying a block. The block could not be placed on the ground. We walked around the track for 8 minutes carrying the block over-head and passing off when tired.