MARSOC Short Card & Greyskull (Singapore)

10 Apr 2012

MARSOC Short Card

10 Push-ups
10 Air squats
10 Crunches
5 Burpees
10 Windmills
10 Push-ups
10 Mountain climbers
10 Flutter kicks
5 Burpees
10 Cherry pickers (4-count)
10 Push-ups
10 Star jumpers (or jumping jacks)
10 Back Extensions (“supermans”)
5 Burpees
10 Chain breakers
10 Push-ups
10 Lunges
10 Hello dollies
5 Burpees
10 Trunk twists

Time: 12 minutes

Greyskull

Warm Up: 3x10 trunk/arm/neck rotations
10-8-6 Squat & Reach, Push Up

Deadlift 5 x 135, 155, 175, 195, 205
Bench 5x135, 5x155, 165 x 5,5,5
Curl 2x10x32# DBs

Time: 35 minutes