A1) RFESS 6-8/leg @ 30X1; R30S

A2) Weighted pull-ups 2-3; R90S

OR negative pull-ups 4-5 @ 3-5 second decent; R90S

+

3 sets increase pace per set 80%, 90%, 100%:

– 200 m run

– 10 DB snatches alt. (50-75/20-45)

– 15 burpees

– 20 box jump – SD (24/20”)

– 25 DU

– 200 m run

rest 5-6 min

 

*Can sub run with row or AD depending on weather.