A) Min 0:00-7:00 Explanation and Equipment Set up
Min 7:00-14:00 7min Steady
15/12 Cal Row
10 Med Ball Cleans
Min 17:00-24:00 7min Steady
150m Run
8 Dual DB/KB Deadlift
8 Dual DB/KB S2OH
100ft Dual Db/KB OH Walk
Min 27:00-34:00 7min Steady
50 Reverse Singles
16 Reverse Goblet Lunges
10-15 Parallete Dips
Min 37:00-44:00 7min Steady
10/7 Cal AD or Shed Run
100ft Dual KB Front Rack Walk
Rest of Time in Class and after
Core / Posterior Chain Accessory
B1) 1:00 Wall sit
B2) 6-8 Nordic Hamstring Raises @31X1
B3) 45sec Army Plank Crawlers
rest :30 between movements x 4 sets
C) Armor
3 rounds
200m row
7 Hang Squat Snatch (95/65)
3 rounds
200m run
7 Hang Squat Clean (95/65)
3 rounds
50 DU
7 PC + OH (95/65)