Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 12 minutes
7 Unbroken sumo DLHP 115/75lbs
7 Unbroken kipping HSPU
If you have to break either movement in any set, rest 1 minute.

4-5b. Bitch Work
4 Rounds
75 Assault Bike calories
Rest 2 minutes

4-5c. Strength
Overhead squat 3×10 AHAP

4-5d. Accessory
5×10 Overhand axel bar deadlift AHAP – must be unbroken touch and go

For Time:

400m run
5 x Cindy
400m run
5 x Cindy
400m run

Wear a Weighted vest....

Morning Workout:
50 push ups

50 Sit-ups
8 pull-ups

Afternoon Workout:
150 push-ups (as few sets as possible)
10 minute sworkit chest workout
1 mile run (Shoot for 7 minutes)

Evening Workout
50 push ups
50 Sit-ups
8 pull-ups

Finish Off With a Cold Shower

The US Coast Guard Rescue Swimmer School has an attrition rate of 50% due to the high physical demand required of Rescue Swimmers. Although 50 push-ups is the minimum standard, the recommended push-up score itself is 100 push-ups in 2:00 minutes. In order to be able to max this score, military operators such as Navy SEALS implement a training method where an individual who maxes out at around 75 push-ups, does up to 300 push-ups a day.

Why the name?
Its a Push-Up Prep Day!

For time:
21 Front Squat 55/35kg
Row 500/450m
15 Push Jerk 55/35kg
Row 500/450m
9 Thruster 55/35kg
Row 500/450m

5 x

10 m valakyykkykävely
7 polvet kyynärpäihin

Aina kun koutsi käskee tehdään 5 burpeeta

Not for Score: 15:00 Recovery Bike Athlete's choice on Erg Bike or Assault Bike.

On the 5:00, 10:00, and 15:00:
12 Lateral Box Step-Ups (6 each leg)
12 Waiter Squats (6 each leg)

TBA - will post later this week

Front Squat
1 x 10 (warm up)
1 x 8 (warm up)
1 x 5 (work)
1 x 5 (work)
1 x 5 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

1.5 Miles (2400 m) of:
Run @ max effort
Riscaldarsi bene con 10’ di corsa a ritmo crescente ma senza andare oltre il 70% MHR.

Find your max sit ups