Patrick AFB - row, push press, pull up; push press; frog, burpee Workout
Pre-SOP and box breathing, then ROM Drills. 3 rounds – Row 200m, 5x strict press, 5x pull-up
Strength: Push press – Warm up then, 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.
45,60,65
Work Capacity: Complete 10…1, 1…10 of the following for time…
Frog complex (135#/95# scale if necessary)
Burpee
Note: *Frog complex = squat clean + thruster + back squat + thruster. For this WC one rep equals one time through the cycle. Do 10 complex, 1 burpee, then 9 and 2, and so on to 1 and 10.
65,
Time: 30:00
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