Warm up:
Pull ups with leg lifts to muscle failure
Alternate grip pull ups with leg lifts to muscle failure
Run through the neighborhood 1.6 miles out and 1.6 miles back. This will force you to have a point of no return. Once you make 1.6, you'll have to run or at least walk back.
Along the way, hit these obstacles:
Obstacle 1-jump over objects such as cracks in the road or recycle bins
Obstacle 2-run on curbing. Try to keep your balance and see how far you can go
Obstacle 3-Short sprint up hill or a longer sprint on a flat route
Obstacle 4-jump over objects
Obstacle 5-run on curbing
Safe at home:
Obstacle 6-grab back pack or heavy weight and carry in front of you gripping handle with palms facing you. Walk 50 feet.
Obstacle 7-grab back pack or heavy weight and carry in front of you gripping handle with palms facing away. Walk 50 feet.
Obstacle 8-grab back pack or heavy weight and carry above your head. Walk 50 feet.
Obstacle 9- grab back pack or heavy weight with left arm extended at your side. Walk 50 feet.
Obstacle 10-grab back pack or heavy weight with arm extended at your side. Walk 50 feet.
Obstacle 11-high crawl 25 feet
Obstacle 12-chin ups with leg lifts to muscle failure
Obstacle 13-Rope climb
For fun:
Through spear (I used a tree branch) five times at a skinny tree from 10 feet.
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