A1) 6-8 Box step ups @1131 , per leg, weighted or unweighted rest 30sec x 3 sets
A2) 6-8 Staggered Stance Good Mornings @30X1 , rest 1:00 x 3 sets
B1) 4-6 HSPU Negative @40X1 rest 30sec x 4 sets
B2) 4-6 Strict T2B @ 2sec negative , rest 1:00 x 4 sets
C) 3-4 Rounds NFT or 15minutes
20 Prisoner Kneel to Stand
10 Weighted Burpees
20 Dual DB windmills
200ft farmers carry
D) Core 5 sets
45sec weighted plank with feet elevated
rest 1:00
E) Armor
3 rounds
3:00 Row
25 Air Squats
40 Mountain climbers
3:00 AD