A1) 6,4,2 Deadlift @1111, building weight with each set. rest 1:00
A2) 8-12 total Ring Archer Push Ups
rest 1:00 x 3 sets
B) 6 rounds – increasing pace per set
100m run
7 Air squats
7 Hang Power Snatch (75/55)
7 Box jumps
rest 1:15
C) Core
20 sit ups
20 alt jack knives
20 sec hollow hold
rest 90sec x 3 sets
D) Armor
5min row
5min Bike
4min row
4min Bike
3min row
3min bike
… etc. continue until you reach 1 minute on each
increase pace as time domain decreases.