• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

Push press 4 RM, then 3x4 @ 90%

6 Rounds (with a partner)
20/20 DB reverse lunges 50/35#
60/48 cal bike or row

• each partner does 20 reverse lunges before moving onto bike or row.

• 1 partner work while the other rests

Rest Day
No sessions today, take the day off.
Of course some walking outdoors is something you should do but
nothing real workout.

Deadlift off Plates
Build to a HEAVY 3 in 6 sets. Rest 2:00.
- Use 20kg plate under the weights to raise the start position.
- Option: Sets of 5 for practice

10-8-8-6 V.4/90s

5 RDS (AMRAP)

30 sec on, 30 sec off

1) Jumping squats
2) HSPU/ Pike push ups
3) Plan hip touches

amrap x 15

20 Wallballs
5 HSPU
10 clean and jerk @ 55/35kg
20 Wallballs
5 HSPU
8 clean and jerk @ 65/45kg
20 Wallballs
5 HSPU
6 clean and jerk @ 75/55kg
20 Wallballs
5 HSPU
4 clean and jerk @ 85/65kg
20 Wallballs
5 HSPU
amrap clean and jerk @ 95/75kg

For 40 minutes at consistent pace:
1000/800 m row
50 DB suitcase walking lunges
40 sit ups
30 box jump overs 24/20”
20 tuck ups
10 DB burpee box overs 24/20”

Rest as needed between movements and rounds.

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating