A1) 6-8 Shovel Deadlifts @3111 tempo, mod-tough, per side rest 1:00
A2) 6-10 Ring Push Ups @2112 Tempo,
rest 1:00 x 3-4 sets
B) 7 sets Increasing Pace
150m row , 12/8 AD Cal
8 burpees
100m run (4 shuttle runs (down and back is one)
rest 1:30
C) Accessory /Core
100ft Dual KB front Rack Walk , tough
1:00 plank hold
rest as needed x 4 sets
D) Armor
200m run / 200m row
10 HSPU
5 Strict Pull ups
rest 90sec x 4 sets