Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(20)
WRK 4:00 REST 1:00 x5
4 goblet squats (two seconds down+four second hold+two seconds up)
8 alternating shoulder press(two secs up and dwn)
12 breakdancers(two count)
16 alternating sit ups
20 dumbbell hop overs

Finisher
50 alt toe touch
1:00 IT stretch

2-3sets:

3+3 Turkish get up
15-20 GHD hip extension

4 rounds:
10 one arm DB/KB bench press
12 hanging leg/knee raises
10 one arm DB/KB bent row
-rest as needed-

7:00 AMRAP:
max rep Kettlebell Swings, 16 kg
max rep Kettlebell Facing Burpees
Ascending 3 reps
24 Double Unders

4 Rounds of 40s on/20s off:

1a) Wall Balls (
1b) Hand Release Push-ups
1c) Barbell Sumo Deadlift High Pull (35/25 kg)
1d) KB Windmills (24/16 kg) (alternate sides each round)

*Score = total reps

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

Warm up

200 meter jog
10 arm circles forward
10 arm circles backward
7 inch worms
Arm overhead L & R stretch

Workout
5 Rounds for time
15 hand release pushups
200 meter run
15 ground to overhead
10 v ups
200 meter run
15 burpees over dumbbell
1 min rest
 
Accessory Work
45 sec side plank hold rest 15 secs
switch sides
45 sec side plank hold rest 15 secs
60 sec Plank Hold into 10 Knee to Elbow
15 Superman
90 sec Plank Hold into 20 knee to Elbow
20 Superman

Cool Down
Cadet lead PRT

ULKONA
Run 400m
40 x Air Squat
20 x Up Downs

33' AMRAP w. partner

Buy in: 100m burpee broad jump
Then AMRAP, change after full rounds

10 box jump
15 KB swing @ 24/16
20 DU (40SU)

Team wod
In teams of three
12 min amrap

Row 300/250m

Double unders

Rest

ULKONA
KB Swing
Walking Lunge
KB Push Press