General Warm-up
Then..,
Time Trial – Pick One – AQAP:
1 mile Assault Runner
2K Row or Ski Erg
5K Assault Bike (3.1)
Get after it!!!
Then..,
Seated BB Military Press:
Set 1: 15r
Set 2: 15r
Set 3: 12r
Set 4: 10r
Set 5: 8r
Rest :90 between each set.
Then..,
Complete 5 Sets of:
Standing DB SA Aronild Press x 12r e/s
-into-
Heavy Dead stop BB Row x 10r or D-Ball Cleans 100/80/70
Rest :90
Then..,
8min AMRAP
15 Suitcase situps + :10 Hollow body Hold
15 Straight leg situps
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