Video: Bear Crawl (Exercise)

Workout: Low, Medium, High Intensity

Low Intensity: 10 mins

Concept 2 Row - Aim for 2000m (substitute 10 minute skipping).

Medium Intensity: (repeat the below for 10 mins) 

• 20 metre Farmer's Walk (using the heaviest Kettle/Dumb Bells/Sandbag you can carry)
• 5 Push-Up Variations (5 reps of 5 different push-ups)
• 25 metre Bear Crawl
• 25 metre Crab Walk
• 25 metre Chest Carry (carry an object, e.g. kettlebell at chest height - but not supported on the chest) 

High Intensity: (Repeat Circuit below for 20 mins) 

• 8 Pull-ups (substitute jump or assisted pull-ups)
• 10 Kettlebell Snatches (or 20 shoulder presses)
• 20 Box Jumps (16-24 inches depending on ability)
• 8 Knee-To-Elbows
• 10 Sit-Ups (not crunches)
• 20 Burpees (single press-up between each burpee)

Video: Crab Walk (Exercise)

Workout: Pull-Up Matrix (Advanced)

Warmup: 

• 10 minute moderate row (substitute skipping/jump rope or running)
• 20 Push-ups
• 20 Air Squats

 Workout:

• 20 sec full hang, 1 pull-up - (shoulder width, overhand grip) - rest for 40 sec
• 10 sec full hang, then 3 Pull-ups (wide, overhand grip) - rest for 30 sec
• 30 sec hang - knees raised (shoulder width, overhand grip) - rest for 30 sec
• 5 Pull-Ups, then 30 sec full hang (narrow underhand grip) - rest for 10 sec
• 30 sec (bend at elbows) hang (underhand grip), 5 Pull-Ups - rest for 30 sec.
• 5 pull-ups diagonal to the left, 5 pull-ups diagonal to the right - aka Mountain Climbers (wide overhand grip)
• Bent Arm Knee to Elbow (twist) - 10 left twist, 10 right twist.
• 5 Pull-ups (underhand grip) - rest for 50 sec
• 15 sec (bend at elbows) - knee raise hang, 15 sec full hang, 15 sec knee hang, rest for 15 sec.
• 3 Pull-ups (wide, overhand grip) - rest for 50 sec.

Finisher:

100 Air Squats

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