STRENGTH:
Weighted strict pull-ups;
4 reps at 25# every 2:00
x3 Rounds
6 reps at 15# every 2:00
x3 Rounds
8 reps at 10# every 2:00
x3 Rounds
10 reps at bodyweight every 2:00
x3 Rounds
Complete,
4-4-4 at 25#
6-6-6 at 15#
8-8-8 at 10#
10-10-10 at BW
Total reps 84
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CONDITIONING:
AMRAP 25 minutes
400 meter Run
20 Kettlebell swings 53#
10 Burpees
*Wear 20# vest
7 Rounds + 230 meter Run
Running (w/ 20# vest) 1:33-1:52/400 meters
Kettlebell swings unbroken
Burpees :30-40sec/10 reps
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ACCESSORY:
Weighted sit-up; 5x20, hug 45# dumbbell to chest
New set every 3:00
Complete,
20-20-20-20-20 at 45#
Total reps 100
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COOL DOWN:
Assault bike 3 miles at easy pace (8:11)
4 min seated straddle pose
Complete
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