Min 0-8:00 Instruction and Equipment Set up
Min 8:00 – 18:00
Build up to a heavy 3 rep thruster
Min 20:00 – 27:00
10/8 Cal row
6 PC (115/75)(95/65)
6 box jumps
Min 30:00-37:00
200m (150m) run
8 WB
8 PU
Min 40:00 – 47:00
200m Row / 150m row
10 OH Plate Lunges
10 Push Ups
Min 50:00-60:00
Core
:45 Quadruped hand toe touch into
:45 plank KB Drag
rest 1:00 x 4-5 sets
B) Armor
50DU
15 HSPU
9 Snatch (yes squat) (95/65) (75/55)
50 DU
12 HSPU
7 Snatch
50 DU
9 HSPU
5 Snatch