EMOM 20

1) 10m sled pull moderate to heavy
2) 8 t2b
3) 12-14 GHD snatch grip hip ext.
4) 8 alt. pistols

Location: Wofford Benjo
Time: NLT 0545
Uniform: summer APFU and a water source
Upon arrival, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Dynamic Warm-Up:
200m (2 laps) jog
30m (baseline to baseline) butt kickers
30m (baseline to baseline) high knees
15m (baseline to half court) side lunges to 15m jog (half court to baseline)
10 jumping jacks
20 arm circles (10 forward; 10 backward)

Workout: 4 rounds of the following (time cap 25 minutes)
weighted walking lunges - baseline to baseline
20 ground to overheads
15 weighted front squats
10 hand-release push-ups

Accessory Work: 4 sets (rest for 10 seconds between each)
60 sec. plank
20 reps total - rotational side planks
10 toes to dumbbell

Cool Down:
PRT

For time :

21-15-9
Calories Ski
Handstand Push Ups
Calories Echo Bike
Burpees

800m bike erg
then 3x
7 land mine press e/s
7 bb bent over row
20s. wall facing HS hold

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STRICT SHOULDER PRESS

5x5
@60-65%

Chest Supported DB Rows: 3 x 15-20 - light. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

FOR TIME T.C. 12' OF:
21-15-9 HANG CLEAN&JERK 50/35 - 40-25
EVERY ROUND 5 MUSCLE UP

1A) Shoulder press 3x3x90%
1B) copenhagen plank 3x(30s+30s)

Kyykky 2x1x90%

Penkki 2x1x90%

Maastaveto1x90%

Back squat 8x8

3rounds:
8+8 Db bench press
16 banded pull apart