Warm-Up
Two sets of:
250 Meter Row
10 Kip Swings
Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang Squat x 8 reps
Conditioning
Against a 3-minute clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Ground to Overhead (185/135 lbs)
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
c2b 14/12/13/12
scaled to 155# 4/3/33
Sub bmu 7/5/5/5
G20h 4/5/6/5
Round 1:
11 C2B
1 G2OH
Round 2:
10 C2B
2 G2OH
Round 3:
10 C2B
1 G2OH
Round 4:
9 C2B
1 G2OH
Everything RX except the 400m Run; I did 300m on an assault runner – took the same amount of time of an average 400m outside run
17/4
17/4
17/4
18/4