Complete:
AM/MONO:
10 min ruck walk
50 ruck step ups (alt legs)
20 min walk
100 ruck step ups
finish ruck walk to complete 1 hour total with Ruck on
45/30 weight
Warmup:
5 min bike
4 min ski erg :30 hard / :30 easy
+
3 min AMRAP of ,
2 inch warms
4 pushups
6 box jumps (step down)
+
2 rds
:10 HS hold
10 hang scap squeezes
10 PVC discloates
+
2 rds
5 Strict HSPU
10 GHD Situps
15 wall balls
+
500m Row
20 Clean Grip Snatch’s 95/63
250m Row ,
into,
Barbell Prep for Split Jerk
Weightlifting:
A. Split Jerk wave
3.2.1.3.2.1.
then,
3×3 drop sets
B. Bent over barbell Row
4 x 6-8 heavy
C. Weighted Ring dips 5 x 2
*end each set with a 5-:10 second hold
Conditioning:
A. 3 rds AFAP
2/1 legless rope climb
15 DB Bench Press 70/50’s
9 DB Thrusters
Rest 5 minutes
AMRAP 12 @70%
6 strict ring dips
8 alt box step ups (db’s , that can go UB)
10 ghd sit-ups
*if did AM mono, complete Box jumps at 30/24 , stepping down – no #
B. 3 rds
2k C2 Bike
100 Weighted Double Unders
50 Russian KB Swings 50/35
Becomplete:
- Turkish Get Ups ; 10 alt quality weighted reps
- Waiters Carry x 40-50′ x 5 sets each side
- Reverse Hyper 3 x 30
- russian twists 3 x 20
- db single arm row 3 x 12 each side
- banded quad extension 3 x 20 each side
- banded hamstring curl 4 x 15 each side
- seated calf raises 3 x 20, weighted
- Crossovery symmetry
- 10-20 min foam roll / recovery