WARM UP

2L Each Movement Drill

• soldier walks
• quad & reach
• heel step walk
• open gate
• close gate
• lateral lunge & reach behind

-then-

6 Minutes Of:

• 2L empty sled push (long stride walking)
• 5 plank push ups
• 10 wall facing squats
• 5/5 active sampson (in place)

MOBILITY

:60/60 couch stretch
:60/60 fig. 4 stretch
:60 Childs pose

PART I.

4 Rounds of 3 Minutes On 2 Minutes Off Of:

• 20 KBS
• 15 deadlifts (w: 85-95lb / m: 95-115lb)
• 10 plate sit-ups (25/35)
• singles until time completes

PART II.

5 Rounds Of:

Ex. #1: 40s wall Ball
Rest 20s
Ex. #2 : 20s turf length plate push
Rest 40s

-then-

rest 2 min

3 Rounds Of:

Ex. #1: 30s trx pushups
Rest 15s
Ex. #2: 15s med ball toe taps
Rest 30s