SPARTAN
Pre-Class
Workout Suggestions

Day 1:

Callisthenic Supersets:

• 50 Hand Release Push-up’s

• 50 Three count mountain climbers

• 50 Burpees

• 100 Three-count jumping jacks

• 2 Minute planks

• Multiple abdominal exercises

• Minimum of 1 mile run at an 8-minute mile

• Complete 4 sets not including run; run afterwards.

Day 2:

Gear Work:

• Perform some type of gear work (obstacle course, deck of cards, maze, etc.) while breathing air: focus on improving air consumption.

• Quick dress after all work is completed

Day 3:

Weight Training:

• Bench Press, Deadlift, Squat; moderate weight and moderate reps: nothing too extreme.

• Shoulder exercises (presses, lateral raises, flexibility and mobility exercises as well)

*Take rest days when needed but do active rest (stretching and mobility, light jogs, yoga) then repeat workout days