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Fitness
A. 2 sets of 10 reps/side - Sotts Press
B. 2 sets of Seated Rope Pulls
C. 2 sets 50m Sprint
D. Seated Sandbag Presses - im Langsitz:
Option 1: EMOM 12 - 3 Presses increase weight each round
Option 2: 2 sets - 5-4-3-2-1
E. 1 set 60s Seated SB Presses
Fitness
All sets for 40m.
A. 2 sets:
Hand over Hand Rope Pulls
B. 2 Sets:
Sandbag Carry
2 sets 20s Assault Bike
C. 2 Sets:
Reverse Sled Drag
D. EMOM until you pass out - relay style:
Prowler Sprint with max weight and pace
Fitness
A. 3-5RM Yates Row
B. 1 set 60s Yates Rows
B. Weighted Push Ups
Option 1: 3 Rep Max in 10min
Option 2: 3 reps every 30s for 10:00
C. 1 set 60s of Sandbag Cleans - fastest pace possible. Start with a suicide pace and increase continously... Be your own judge.
D. Run 20.00 - push as hard as you can but nasal breathing only
Fitness
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope
Complete 12-10-8-6-4 reps of:
Sumo deadlift high pulls
2 minutes of jump rope
50 Dips
2 minutes of jump rope
Fitness
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run
Fitness
All sets for 40m.
A. 2 sets:
Rope Pulls
B. 2 Sets:
Farmer Carry
C. 2 Sets:
Overhead Sandbag Carry
D. 2 Sets in teams of 3 - relay style:
Prowler Sprint with max weight and pace